Dry enriched pasta vs Plain couscous, cooked
In short
Gram for gram, there are 3.3 times as many calories in dry enriched pasta as in plain couscous, cooked (371 vs 111 in 100 g). Both get most of their calories from carbohydrate.
More in dry enriched pasta: folate, thiamin (14×), selenium (2.3×), niacin (7.3×) and 10 more. More in plain couscous, cooked: sodium. 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
3.8 g protein · 23.1 g carbs (0.1 g sugars) · 0.16 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 4%
391 µg vs 15 µg
- Thiamin (B1)74% vs 5%
0.89 mg vs 0.063 mg
- Selenium115% vs 50%
63.2 µg vs 27.4 µg
- Niacin (B3)45% vs 6%
7.2 mg vs 0.98 mg
- Riboflavin (B2)31% vs 2%
0.4 mg vs 0.027 mg
- Copper32% vs 5%
0.29 mg vs 0.041 mg
- Carbohydrates27% vs 8%
74.7 g vs 23.1 g
- Protein26% vs 8%
13 g vs 3.8 g
- Iron18% vs 2%
3.3 mg vs 0.38 mg
- Phosphorus15% vs 2%
189 mg vs 22 mg
- Magnesium13% vs 2%
53 mg vs 8 mg
- Zinc13% vs 2%
1.4 mg vs 0.26 mg
- Sodiumlimit<1% vs 8%
6 mg vs 189 mg
- Fiber11% vs 5%
3.2 g vs 1.4 g
- Vitamin B68% vs 3%
0.14 mg vs 0.051 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.5 g · 0.16 g2%·<1%
- Saturated fatlimit0.28 g · 0.029 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium223 mg · 58 mg5%·1%
- Calcium21 mg · 8 mg2%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.11 mg · 0.13 mg1%·1%
- Vitamin K0.1 µg · 0.1 µg<1%·<1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline15.1 mg · 3.3 mg3%·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.