Plain couscous, cooked vs Dry enriched pasta

Plain couscous, cookedDry enriched pasta
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 90 g of plain couscous, cooked or 27 g of dry enriched pasta. Both get most of their calories from carbohydrate.

More in plain couscous, cooked: selenium and sodium. More in dry enriched pasta: folate (7.8×), thiamin (4.2×), niacin (2.2×), riboflavin (4.4×) and copper (2.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain couscous, cooked100 cal

90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 g fat

Dry enriched pasta100 cal

27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Folate13.5 µg · 105 µg
    3%26%
  • Thiamin (B1)0.057 mg · 0.24 mg
    5%20%
  • Selenium24.7 µg · 17 µg
    45%31%
  • Sodiumlimit170 mg · 1.6 mg
    7%<1%
  • Niacin (B3)0.88 mg · 1.9 mg
    6%12%
  • Riboflavin (B2)0.024 mg · 0.11 mg
    2%8%
  • Copper0.037 mg · 0.078 mg
    4%9%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.4 g · 3.5 g7%·7%
  • Total fat0.14 g · 0.41 g<1%·1%
  • Saturated fatlimit0.026 g · 0.075 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.8 g · 20.1 g8%·7%
  • Fiber1.3 g · 0.86 g5%·3%
  • Potassium52.3 mg · 60.1 mg1%·1%
  • Calcium7.2 mg · 5.7 mg1%·<1%
  • Iron0.34 mg · 0.89 mg2%·5%
  • Magnesium7.2 mg · 14.3 mg2%·3%
  • Phosphorus19.8 mg · 50.9 mg2%·4%
  • Zinc0.23 mg · 0.38 mg2%·3%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.12 mg · 0.03 mg1%·<1%
  • Vitamin K0.09 µg · 0.027 µg<1%·<1%
  • Vitamin B60.046 mg · 0.038 mg3%·2%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline3 mg · 4.1 mg1%·1%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Plain couscous, cooked (Survey (FNDDS) 2708441), Dry enriched pasta (SR Legacy 169736). 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.

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