Plain couscous, cooked vs Dry enriched pasta
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
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 g fat
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
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.
- Folate3% vs 26%
13.5 µg vs 105 µg
- Thiamin (B1)5% vs 20%
0.057 mg vs 0.24 mg
- Selenium45% vs 31%
24.7 µg vs 17 µg
- Sodiumlimit7% vs <1%
170 mg vs 1.6 mg
- Niacin (B3)6% vs 12%
0.88 mg vs 1.9 mg
- Riboflavin (B2)2% vs 8%
0.024 mg vs 0.11 mg
- Copper4% vs 9%
0.037 mg vs 0.078 mg
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.