Plain couscous, cooked vs Dry couscous
In short
One serving each: 178 calories in plain couscous, cooked (1 cup, cooked, 160 g), 650 calories in dry couscous (1 cup, 173 g). Both get most of their calories from carbohydrate.
More in plain couscous, cooked: sodium (17×). More in dry couscous: copper (6.5×), carbohydrates (3.6×), protein (3.7×), niacin (3.9×) and 9 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 g fat
1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 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.
- Copper7% vs 47%
0.066 mg vs 0.43 mg
- Carbohydrates13% vs 49%
37 g vs 134 g
- Protein12% vs 44%
6 g vs 22.1 g
- Niacin (B3)10% vs 38%
1.6 mg vs 6 mg
- Fiber8% vs 31%
2.2 g vs 8.7 g
- Phosphorus3% vs 24%
35.2 mg vs 294 mg
- Thiamin (B1)8% vs 23%
0.1 mg vs 0.28 mg
- Magnesium3% vs 18%
12.8 mg vs 76.1 mg
- Sodiumlimit13% vs 1%
302 mg vs 17.3 mg
- Zinc4% vs 13%
0.42 mg vs 1.4 mg
- Riboflavin (B2)3% vs 10%
0.043 mg vs 0.13 mg
- Iron3% vs 10%
0.61 mg vs 1.9 mg
- Vitamin B65% vs 11%
0.082 mg vs 0.19 mg
- Potassium2% vs 6%
92.8 mg vs 287 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat0.26 g · 1.1 g<1%·1%
- Saturated fatlimit0.046 g · 0.2 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Calcium12.8 mg · 41.5 mg1%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Folate24 µg · 34.6 µg6%·9%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, selenium, vitamin E, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Plain couscous, cooked (Survey (FNDDS) 2708441), 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.