Dry enriched pasta vs Plain couscous, cooked
In short
One serving each: 338 calories in dry enriched pasta (1 cup spaghetti, 91 g), 178 calories in plain couscous, cooked (1 cup, cooked, 160 g). Both get most of their calories from carbohydrate.
More in dry enriched pasta: folate (15×), thiamin (8×), niacin (4.2×), selenium and 8 more. More in plain couscous, cooked: sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup spaghetti (91 g) · 11.9 g protein · 67.9 g carbs (2.4 g sugars) · 1.4 g fat
1 cup, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate89% vs 6%
356 µg vs 24 µg
- Thiamin (B1)68% vs 8%
0.81 mg vs 0.1 mg
- Niacin (B3)41% vs 10%
6.5 mg vs 1.6 mg
- Selenium105% vs 80%
57.5 µg vs 43.8 µg
- Riboflavin (B2)28% vs 3%
0.36 mg vs 0.043 mg
- Copper29% vs 7%
0.26 mg vs 0.066 mg
- Iron17% vs 3%
3 mg vs 0.61 mg
- Sodiumlimit<1% vs 13%
5.5 mg vs 302 mg
- Protein24% vs 12%
11.9 g vs 6 g
- Carbohydrates25% vs 13%
67.9 g vs 37 g
- Phosphorus14% vs 3%
172 mg vs 35.2 mg
- Magnesium11% vs 3%
48.2 mg vs 12.8 mg
- Zinc12% vs 4%
1.3 mg vs 0.42 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat1.4 g · 0.26 g2%·<1%
- Saturated fatlimit0.25 g · 0.046 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber2.9 g · 2.2 g10%·8%
- Potassium203 mg · 92.8 mg4%·2%
- Calcium19.1 mg · 12.8 mg1%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.1 mg · 0.21 mg1%·1%
- Vitamin K0.091 µg · 0.16 µg<1%·<1%
- Vitamin B60.13 mg · 0.082 mg8%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline13.7 mg · 5.3 mg2%·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.