Plain couscous, cooked vs Dry enriched pasta
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 plain couscous, cooked: sodium. More in dry enriched pasta: folate, thiamin (14×), selenium (2.3×), niacin (7.3×) and 10 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
3.8 g protein · 23.1 g carbs (0.1 g sugars) · 0.16 g fat
13 g protein · 74.7 g carbs (2.7 g sugars) · 1.5 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.
- Folate4% vs 98%
15 µg vs 391 µg
- Thiamin (B1)5% vs 74%
0.063 mg vs 0.89 mg
- Selenium50% vs 115%
27.4 µg vs 63.2 µg
- Niacin (B3)6% vs 45%
0.98 mg vs 7.2 mg
- Riboflavin (B2)2% vs 31%
0.027 mg vs 0.4 mg
- Copper5% vs 32%
0.041 mg vs 0.29 mg
- Carbohydrates8% vs 27%
23.1 g vs 74.7 g
- Protein8% vs 26%
3.8 g vs 13 g
- Iron2% vs 18%
0.38 mg vs 3.3 mg
- Phosphorus2% vs 15%
22 mg vs 189 mg
- Magnesium2% vs 13%
8 mg vs 53 mg
- Zinc2% vs 13%
0.26 mg vs 1.4 mg
- Sodiumlimit8% vs <1%
189 mg vs 6 mg
- Fiber5% vs 11%
1.4 g vs 3.2 g
- Vitamin B63% vs 8%
0.051 mg vs 0.14 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.16 g · 1.5 g<1%·2%
- Saturated fatlimit0.029 g · 0.28 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium58 mg · 223 mg1%·5%
- Calcium8 mg · 21 mg1%·2%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.13 mg · 0.11 mg1%·1%
- Vitamin K0.1 µg · 0.1 µg<1%·<1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline3.3 mg · 15.1 mg1%·3%
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.