Dry enriched pasta vs Dry couscous

Dry enriched pastaDry couscous
Same weightSame caloriesOne serving

In short

One serving each: 338 calories in dry enriched pasta (1 cup spaghetti, 91 g), 650 calories in dry couscous (1 cup, 173 g). Both get most of their calories from carbohydrate.

More in dry enriched pasta: folate (10×), thiamin (2.9×), riboflavin (2.7×) and iron. More in dry couscous: pantothenic acid (5.5×), carbohydrates, manganese, fiber (3×) and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Dry enriched pasta338 cal

1 cup spaghetti (91 g) · 11.9 g protein · 67.9 g carbs (2.4 g sugars) · 1.4 g fat

Dry couscous650 cal

1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%50%100%
  • Folate356 µg · 34.6 µg
    89%9%
  • Thiamin (B1)0.81 mg · 0.28 mg
    68%23%
  • Pantothenic acid (B5)0.39 mg · 2.2 mg
    8%43%
  • Carbohydrates67.9 g · 134 g
    25%49%
  • Manganese0.83 mg · 1.3 mg
    36%59%
  • Fiber2.9 g · 8.7 g
    10%31%
  • Protein11.9 g · 22.1 g
    24%44%
  • Copper0.26 mg · 0.43 mg
    29%47%
  • Riboflavin (B2)0.36 mg · 0.13 mg
    28%10%
  • Phosphorus172 mg · 294 mg
    14%24%
  • Magnesium48.2 mg · 76.1 mg
    11%18%
  • Iron3 mg · 1.9 mg
    17%10%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat1.4 g · 1.1 g2%·1%
  • Saturated fatlimit0.25 g · 0.2 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit5.5 mg · 17.3 mg<1%·1%
  • Potassium203 mg · 287 mg4%·6%
  • Calcium19.1 mg · 41.5 mg1%·3%
  • Zinc1.3 mg · 1.4 mg12%·13%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Niacin (B3)6.5 mg · 6 mg41%·38%
  • Vitamin B60.13 mg · 0.19 mg8%·11%
  • 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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