Plain couscous, cooked vs Unenriched pasta, dry
In short
For the same 100 calories you eat 90 g of plain couscous, cooked or 27 g of unenriched pasta, dry. Both get most of their calories from carbohydrate.
More in plain couscous, cooked: selenium and sodium. More in unenriched pasta, dry: 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
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.
- Selenium24.7 µg · 17 µg45%31%
- Sodiumlimit170 mg · 1.6 mg7%<1%
- Copper0.037 mg · 0.078 mg4%9%
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 · 0.35 mg2%·2%
- 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%
- Thiamin (B1)0.057 mg · 0.024 mg5%·2%
- Riboflavin (B2)0.024 mg · 0.016 mg2%·1%
- Niacin (B3)0.88 mg · 0.46 mg6%·3%
- Vitamin B60.046 mg · 0.038 mg3%·2%
- Folate13.5 µg · 4.9 µg3%·1%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5), choline.
From USDA FoodData Central: Plain couscous, cooked (Survey (FNDDS) 2708441), Unenriched pasta, dry (SR Legacy 168927). 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.