Dry enriched pasta vs Dry couscous

Dry enriched pastaDry couscous
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 27 g of dry enriched pasta or 27 g of dry couscous. Both get most of their calories from carbohydrate.

More in dry enriched pasta: folate (20×), thiamin (5.5×), riboflavin (5.2×) and niacin (2.1×). More in dry couscous: pantothenic acid (2.8×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Dry enriched pasta100 cal

27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat

Dry couscous100 cal

26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 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.

0%25%50%
  • Folate26% vs 1%

    105 µg vs 5.3 µg

  • Thiamin (B1)20% vs 4%

    0.24 mg vs 0.043 mg

  • Riboflavin (B2)8% vs 2%

    0.11 mg vs 0.021 mg

  • Niacin (B3)12% vs 6%

    1.9 mg vs 0.93 mg

  • Pantothenic acid (B5)2% vs 7%

    0.12 mg vs 0.33 mg

Show as: bars · dots

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 · 0.17 g1%·<1%
  • Saturated fatlimit0.075 g · 0.031 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.1 g · 20.6 g7%·7%
  • Fiber0.86 g · 1.3 g3%·5%
  • Sodiumlimit1.6 mg · 2.7 mg<1%·<1%
  • Potassium60.1 mg · 44.1 mg1%·1%
  • Calcium5.7 mg · 6.4 mg<1%·<1%
  • Iron0.89 mg · 0.29 mg5%·2%
  • Magnesium14.3 mg · 11.7 mg3%·3%
  • Phosphorus50.9 mg · 45.2 mg4%·4%
  • Zinc0.38 mg · 0.22 mg3%·2%
  • Copper0.078 mg · 0.066 mg9%·7%
  • Manganese0.25 mg · 0.21 mg11%·9%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B60.038 mg · 0.029 mg2%·2%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: selenium, vitamin E, vitamin K, choline.

From USDA FoodData Central: Dry enriched pasta (SR Legacy 169736), Dry couscous (SR Legacy 169699). 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.

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Dry enriched pasta vs Dry couscous: nutrition compared | MyFoodAnalysis