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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese93% vs 34%
2.1 mg vs 0.78 mg
- Fiber49% vs 18%
13.7 g vs 5 g
- Niacin (B3)7% vs 22%
1.2 mg vs 3.5 mg
- Zinc21% vs 8%
2.3 mg vs 0.83 mg
- Magnesium23% vs 10%
95.4 mg vs 44 mg
- Copper38% vs 27%
0.34 mg vs 0.25 mg
- Phosphorus22% vs 14%
280 mg vs 170 mg
- Protein17% vs 26%
8.4 g vs 12.8 g
- Iron14% vs 6%
2.5 mg vs 1.1 mg
- Riboflavin (B2)13% vs 6%
0.17 mg vs 0.078 mg
- Potassium9% vs 4%
434 mg vs 166 mg
- Thiamin (B1)18% vs 14%
0.22 mg vs 0.16 mg
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.