Plain couscous, cooked vs Rye flour
In short
One serving each: 178 calories in plain couscous, cooked (1 cup, cooked, 160 g), 351 calories in rye flour (100 g). Both get most of their calories from carbohydrate.
More in plain couscous, cooked: selenium (2.6×) and sodium. More in rye flour: fiber (6.1×), copper (5.2×), magnesium (7.5×), phosphorus (8×) and 8 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
100 g · 8.4 g protein · 77.2 g carbs · 1.9 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.
- Selenium80% vs 30%
43.8 µg vs 16.6 µg
- Fiber8% vs 49%
2.2 g vs 13.7 g
- Copper7% vs 38%
0.066 mg vs 0.34 mg
- Magnesium3% vs 23%
12.8 mg vs 95.4 mg
- Phosphorus3% vs 22%
35.2 mg vs 280 mg
- Zinc4% vs 21%
0.42 mg vs 2.3 mg
- Carbohydrates13% vs 28%
37 g vs 77.2 g
- Sodiumlimit13% vs 0%
302 mg vs 0 mg
- Iron3% vs 14%
0.61 mg vs 2.5 mg
- Riboflavin (B2)3% vs 13%
0.043 mg vs 0.17 mg
- Thiamin (B1)8% vs 18%
0.1 mg vs 0.22 mg
- Potassium2% vs 9%
92.8 mg vs 434 mg
- Vitamin B65% vs 10%
0.082 mg vs 0.16 mg
- Protein12% vs 17%
6 g vs 8.4 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat0.26 g · 1.9 g<1%·2%
- Calcium12.8 mg · 32.2 mg1%·2%
- Niacin (B3)1.6 mg · 1.2 mg10%·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.