Rye flour vs Dry couscous
In short
One serving each: 351 calories in rye flour (100 g), 650 calories in dry couscous (1 cup, 173 g). Both get most of their calories from carbohydrate.
More in rye flour: manganese, fiber, zinc and magnesium. More in dry couscous: niacin (5.2×), protein (2.6×), carbohydrates, copper and thiamin. Everything else is within 4% of a day's needs.
Calories, and where they come from
100 g · 8.4 g protein · 77.2 g carbs · 1.9 g fat
1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 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.
- Manganese93% vs 59%
2.1 mg vs 1.3 mg
- Niacin (B3)7% vs 38%
1.2 mg vs 6 mg
- Protein17% vs 44%
8.4 g vs 22.1 g
- Carbohydrates28% vs 49%
77.2 g vs 134 g
- Fiber49% vs 31%
13.7 g vs 8.7 g
- Copper38% vs 47%
0.34 mg vs 0.43 mg
- Zinc21% vs 13%
2.3 mg vs 1.4 mg
- Thiamin (B1)18% vs 23%
0.22 mg vs 0.28 mg
- Magnesium23% vs 18%
95.4 mg vs 76.1 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat1.9 g · 1.1 g2%·1%
- Sodiumlimit0 mg · 17.3 mg0%·1%
- Potassium434 mg · 287 mg9%·6%
- Calcium32.2 mg · 41.5 mg2%·3%
- Iron2.5 mg · 1.9 mg14%·10%
- Phosphorus280 mg · 294 mg22%·24%
- Riboflavin (B2)0.17 mg · 0.13 mg13%·10%
- Vitamin B60.16 mg · 0.19 mg10%·11%
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.