Rye flour vs Plain couscous, cooked
In short
One serving each: 351 calories in rye flour (100 g), 178 calories in plain couscous, cooked (1 cup, cooked, 160 g). Both get most of their calories from carbohydrate.
More in rye flour: fiber (6.1×), copper (5.2×), magnesium (7.5×), phosphorus (8×) and 8 more. More in plain couscous, cooked: selenium (2.6×) and sodium. 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, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Selenium16.6 µg · 43.8 µg30%80%
- Fiber13.7 g · 2.2 g49%8%
- Copper0.34 mg · 0.066 mg38%7%
- Magnesium95.4 mg · 12.8 mg23%3%
- Phosphorus280 mg · 35.2 mg22%3%
- Zinc2.3 mg · 0.42 mg21%4%
- Carbohydrates77.2 g · 37 g28%13%
- Sodiumlimit0 mg · 302 mg0%13%
- Iron2.5 mg · 0.61 mg14%3%
- Riboflavin (B2)0.17 mg · 0.043 mg13%3%
- Thiamin (B1)0.22 mg · 0.1 mg18%8%
- Potassium434 mg · 92.8 mg9%2%
- Vitamin B60.16 mg · 0.082 mg10%5%
- Protein8.4 g · 6 g17%12%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat1.9 g · 0.26 g2%·<1%
- Calcium32.2 mg · 12.8 mg2%·1%
- Niacin (B3)1.2 mg · 1.6 mg7%·10%
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.