Rye flour vs Plain couscous, cooked
In short
For the same 100 calories you eat 28 g of rye flour or 90 g of plain couscous, cooked. Both get most of their calories from carbohydrate.
More in rye flour: fiber (3.1×), copper (2.6×), phosphorus (4×) and magnesium (3.8×). More in plain couscous, cooked: selenium (5.2×) and sodium. 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
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 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 calories 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.
- Selenium4.7 µg · 24.7 µg9%45%
- Fiber3.9 g · 1.3 g14%5%
- Sodiumlimit0 mg · 170 mg0%7%
- Copper0.096 mg · 0.037 mg11%4%
- Phosphorus79.9 mg · 19.8 mg6%2%
- Magnesium27.2 mg · 7.2 mg6%2%
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 · 20.8 g8%·8%
- Potassium124 mg · 52.3 mg3%·1%
- Calcium9.2 mg · 7.2 mg1%·1%
- Iron0.72 mg · 0.34 mg4%·2%
- Zinc0.66 mg · 0.23 mg6%·2%
- Thiamin (B1)0.062 mg · 0.057 mg5%·5%
- Riboflavin (B2)0.048 mg · 0.024 mg4%·2%
- Niacin (B3)0.33 mg · 0.88 mg2%·6%
- Vitamin B60.047 mg · 0.046 mg3%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Rye flour (Foundation 2512375), Plain couscous, cooked (Survey (FNDDS) 2708441). 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.