Dry enriched pasta vs Cooked couscous
In short
For the same 100 calories you eat 27 g of dry enriched pasta or 89 g of cooked couscous. Both get most of their calories from carbohydrate.
More in dry enriched pasta: folate (7.9×), thiamin (4.3×), manganese (3.3×), niacin (2.2×) and 2 more. More in cooked couscous: selenium and pantothenic acid (2.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat
89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate26% vs 3%
105 µg vs 13.4 µg
- Thiamin (B1)20% vs 5%
0.24 mg vs 0.056 mg
- Selenium31% vs 45%
17 µg vs 24.6 µg
- Manganese11% vs 3%
0.25 mg vs 0.075 mg
- Niacin (B3)12% vs 5%
1.9 mg vs 0.88 mg
- Riboflavin (B2)8% vs 2%
0.11 mg vs 0.024 mg
- Copper9% vs 4%
0.078 mg vs 0.037 mg
- Pantothenic acid (B5)2% vs 7%
0.12 mg vs 0.33 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.4 g7%·7%
- Total fat0.41 g · 0.14 g1%·<1%
- Saturated fatlimit0.075 g · 0.026 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.1 g · 20.7 g7%·8%
- Fiber0.86 g · 1.3 g3%·4%
- Sodiumlimit1.6 mg · 4.5 mg<1%·<1%
- Potassium60.1 mg · 51.8 mg1%·1%
- Calcium5.7 mg · 7.1 mg<1%·1%
- Iron0.89 mg · 0.34 mg5%·2%
- Magnesium14.3 mg · 7.1 mg3%·2%
- Phosphorus50.9 mg · 19.6 mg4%·2%
- Zinc0.38 mg · 0.23 mg3%·2%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.03 mg · 0.12 mg<1%·1%
- Vitamin K0.027 µg · 0.089 µg<1%·<1%
- Vitamin B60.038 mg · 0.046 mg2%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4.1 mg · 2.9 mg1%·1%
From USDA FoodData Central: Dry enriched pasta (SR Legacy 169736), Cooked couscous (SR Legacy 169700). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.