Plain couscous, cooked vs Rye flour
In short
Gram for gram, there are 3.2 times as many calories in rye flour as in plain couscous, cooked (351 vs 111 in 100 g). Both get most of their calories from carbohydrate.
More in plain couscous, cooked: selenium and sodium. More in rye flour: fiber (9.8×), copper (8.3×), magnesium (12×), phosphorus (13×) and 8 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
8.4 g protein · 77.2 g carbs · 1.9 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 g 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.
- Fiber1.4 g · 13.7 g5%49%
- Copper0.041 mg · 0.34 mg5%38%
- Magnesium8 mg · 95.4 mg2%23%
- Phosphorus22 mg · 280 mg2%22%
- Carbohydrates23.1 g · 77.2 g8%28%
- Selenium27.4 µg · 16.6 µg50%30%
- Zinc0.26 mg · 2.3 mg2%21%
- Thiamin (B1)0.063 mg · 0.22 mg5%18%
- Iron0.38 mg · 2.5 mg2%14%
- Riboflavin (B2)0.027 mg · 0.17 mg2%13%
- Protein3.8 g · 8.4 g8%17%
- Sodiumlimit189 mg · 0 mg8%0%
- Potassium58 mg · 434 mg1%9%
- Vitamin B60.051 mg · 0.16 mg3%10%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.16 g · 1.9 g<1%·2%
- Calcium8 mg · 32.2 mg1%·2%
- Niacin (B3)0.98 mg · 1.2 mg6%·7%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Plain couscous, cooked (Survey (FNDDS) 2708441), Rye flour (Foundation 2512375). 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.