Dry enriched pasta vs Plain couscous, cooked
In short
For the same 100 calories you eat 27 g of dry enriched pasta or 90 g of plain couscous, cooked. Both get most of their calories from carbohydrate.
More in dry enriched pasta: folate (7.8×), thiamin (4.2×), niacin (2.2×), riboflavin (4.4×) and copper (2.1×). More in plain couscous, cooked: selenium and sodium. 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
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 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 13.5 µg
- Thiamin (B1)20% vs 5%
0.24 mg vs 0.057 mg
- Selenium31% vs 45%
17 µg vs 24.7 µg
- Sodiumlimit<1% vs 7%
1.6 mg vs 170 mg
- Niacin (B3)12% vs 6%
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
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 · 20.8 g7%·8%
- Fiber0.86 g · 1.3 g3%·5%
- Potassium60.1 mg · 52.3 mg1%·1%
- Calcium5.7 mg · 7.2 mg<1%·1%
- Iron0.89 mg · 0.34 mg5%·2%
- Magnesium14.3 mg · 7.2 mg3%·2%
- Phosphorus50.9 mg · 19.8 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 · 0.09 µg<1%·<1%
- Vitamin B60.038 mg · 0.046 mg2%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4.1 mg · 3 mg1%·1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Dry enriched pasta (SR Legacy 169736), Plain couscous, cooked (Survey (FNDDS) 2708441). 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.