Dry enriched pasta vs Dry couscous
In short
Gram for gram, the calories are about the same: 371 in 100 g of dry enriched pasta, 376 of dry couscous. Both get most of their calories from carbohydrate.
More in dry enriched pasta: folate (20×), thiamin (5.5×), riboflavin (5.1×), niacin (2.1×) and 4 more. More in dry couscous: pantothenic acid (2.9×) and fiber. Everything else is within 4% of a day's needs.
Calories, and where they come from
13 g protein · 74.7 g carbs (2.7 g sugars) · 1.5 g fat
12.8 g protein · 77.4 g carbs · 0.64 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate98% vs 5%
391 µg vs 20 µg
- Thiamin (B1)74% vs 14%
0.89 mg vs 0.16 mg
- Riboflavin (B2)31% vs 6%
0.4 mg vs 0.078 mg
- Niacin (B3)45% vs 22%
7.2 mg vs 3.5 mg
- Pantothenic acid (B5)9% vs 25%
0.43 mg vs 1.2 mg
- Iron18% vs 6%
3.3 mg vs 1.1 mg
- Fiber11% vs 18%
3.2 g vs 5 g
- Manganese40% vs 34%
0.92 mg vs 0.78 mg
- Zinc13% vs 8%
1.4 mg vs 0.83 mg
- Copper32% vs 27%
0.29 mg vs 0.25 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein13 g · 12.8 g26%·26%
- Total fat1.5 g · 0.64 g2%·1%
- Saturated fatlimit0.28 g · 0.12 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates74.7 g · 77.4 g27%·28%
- Sodiumlimit6 mg · 10 mg<1%·<1%
- Potassium223 mg · 166 mg5%·4%
- Calcium21 mg · 24 mg2%·2%
- Magnesium53 mg · 44 mg13%·10%
- Phosphorus189 mg · 170 mg15%·14%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin B60.14 mg · 0.11 mg8%·6%
- 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.