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
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.
- Selenium30% vs 80%
16.6 µg vs 43.8 µg
- Fiber49% vs 8%
13.7 g vs 2.2 g
- Copper38% vs 7%
0.34 mg vs 0.066 mg
- Magnesium23% vs 3%
95.4 mg vs 12.8 mg
- Phosphorus22% vs 3%
280 mg vs 35.2 mg
- Zinc21% vs 4%
2.3 mg vs 0.42 mg
- Carbohydrates28% vs 13%
77.2 g vs 37 g
- Sodiumlimit0% vs 13%
0 mg vs 302 mg
- Iron14% vs 3%
2.5 mg vs 0.61 mg
- Riboflavin (B2)13% vs 3%
0.17 mg vs 0.043 mg
- Thiamin (B1)18% vs 8%
0.22 mg vs 0.1 mg
- Potassium9% vs 2%
434 mg vs 92.8 mg
- Vitamin B610% vs 5%
0.16 mg vs 0.082 mg
- Protein17% vs 12%
8.4 g vs 6 g
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.