Rye flour vs Dry couscous
In short
Gram for gram, there are 7% more calories in dry couscous than in rye flour (376 vs 351 in 100 g). Both get most of their calories from carbohydrate.
More in rye flour: manganese (2.7×), fiber (2.7×), zinc (2.8×), magnesium (2.2×) and 6 more. More in dry couscous: niacin (3×) and protein. Everything else is within 4% of a day's needs.
Calories, and where they come from
8.4 g protein · 77.2 g carbs · 1.9 g fat
12.8 g protein · 77.4 g carbs · 0.64 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.
- Manganese2.1 mg · 0.78 mg93%34%
- Fiber13.7 g · 5 g49%18%
- Niacin (B3)1.2 mg · 3.5 mg7%22%
- Zinc2.3 mg · 0.83 mg21%8%
- Magnesium95.4 mg · 44 mg23%10%
- Copper0.34 mg · 0.25 mg38%27%
- Phosphorus280 mg · 170 mg22%14%
- Protein8.4 g · 12.8 g17%26%
- Iron2.5 mg · 1.1 mg14%6%
- Riboflavin (B2)0.17 mg · 0.078 mg13%6%
- Potassium434 mg · 166 mg9%4%
- Thiamin (B1)0.22 mg · 0.16 mg18%14%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 0.64 g2%·1%
- Carbohydrates77.2 g · 77.4 g28%·28%
- Sodiumlimit0 mg · 10 mg0%·<1%
- Calcium32.2 mg · 24 mg2%·2%
- Vitamin B60.16 mg · 0.11 mg10%·6%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Rye flour (Foundation 2512375), Dry couscous (SR Legacy 169699). 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.