Rye flour vs Cooked couscous
In short
For the same 100 calories you eat 28 g of rye flour or 89 g of cooked couscous. Both get most of their calories from carbohydrate.
More in rye flour: manganese (8.1×), fiber (3.1×), copper (2.6×), phosphorus (4.1×) and magnesium (3.8×). More in cooked couscous: selenium (5.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
28.5 g · 2.4 g protein · 22 g carbs · 0.54 g fat
89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 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.
- Selenium9% vs 45%
4.7 µg vs 24.6 µg
- Manganese26% vs 3%
0.61 mg vs 0.075 mg
- Fiber14% vs 4%
3.9 g vs 1.3 g
- Copper11% vs 4%
0.096 mg vs 0.037 mg
- Phosphorus6% vs 2%
79.9 mg vs 19.6 mg
- Magnesium6% vs 2%
27.2 mg vs 7.1 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 3.4 g5%·7%
- Total fat0.54 g · 0.14 g1%·<1%
- Carbohydrates22 g · 20.7 g8%·8%
- Sodiumlimit0 mg · 4.5 mg0%·<1%
- Potassium124 mg · 51.8 mg3%·1%
- Calcium9.2 mg · 7.1 mg1%·1%
- Iron0.72 mg · 0.34 mg4%·2%
- Zinc0.66 mg · 0.23 mg6%·2%
- Thiamin (B1)0.062 mg · 0.056 mg5%·5%
- Riboflavin (B2)0.048 mg · 0.024 mg4%·2%
- Niacin (B3)0.33 mg · 0.88 mg2%·5%
- Vitamin B60.047 mg · 0.046 mg3%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Rye flour (Foundation 2512375), Cooked couscous (SR Legacy 169700). 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.