Rye flour vs Dry couscous
In short
For the same 100 calories you eat 28 g of rye flour or 27 g of dry couscous. Both get most of their calories from carbohydrate.
More in rye flour: manganese (2.9×), fiber (2.9×) and zinc (3×). 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
26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 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.
- Manganese26% vs 9%
0.61 mg vs 0.21 mg
- Fiber14% vs 5%
3.9 g vs 1.3 g
- Zinc6% vs 2%
0.66 mg vs 0.22 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 · 0.17 g1%·<1%
- Carbohydrates22 g · 20.6 g8%·7%
- Sodiumlimit0 mg · 2.7 mg0%·<1%
- Potassium124 mg · 44.1 mg3%·1%
- Calcium9.2 mg · 6.4 mg1%·<1%
- Iron0.72 mg · 0.29 mg4%·2%
- Magnesium27.2 mg · 11.7 mg6%·3%
- Phosphorus79.9 mg · 45.2 mg6%·4%
- Copper0.096 mg · 0.066 mg11%·7%
- Thiamin (B1)0.062 mg · 0.043 mg5%·4%
- Riboflavin (B2)0.048 mg · 0.021 mg4%·2%
- Niacin (B3)0.33 mg · 0.93 mg2%·6%
- Vitamin B60.047 mg · 0.029 mg3%·2%
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.