Rye flour vs Plain couscous, cooked
In short
Gram for gram, there are 3.2 times as many calories in rye flour as in plain couscous, cooked (351 vs 111 in 100 g). Both get most of their calories from carbohydrate.
More in rye flour: fiber (9.8×), copper (8.3×), magnesium (12×), phosphorus (13×) and 8 more. More in plain couscous, cooked: selenium and sodium. 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
3.8 g protein · 23.1 g carbs (0.1 g sugars) · 0.16 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.
- Fiber49% vs 5%
13.7 g vs 1.4 g
- Copper38% vs 5%
0.34 mg vs 0.041 mg
- Magnesium23% vs 2%
95.4 mg vs 8 mg
- Phosphorus22% vs 2%
280 mg vs 22 mg
- Carbohydrates28% vs 8%
77.2 g vs 23.1 g
- Selenium30% vs 50%
16.6 µg vs 27.4 µg
- Zinc21% vs 2%
2.3 mg vs 0.26 mg
- Thiamin (B1)18% vs 5%
0.22 mg vs 0.063 mg
- Iron14% vs 2%
2.5 mg vs 0.38 mg
- Riboflavin (B2)13% vs 2%
0.17 mg vs 0.027 mg
- Protein17% vs 8%
8.4 g vs 3.8 g
- Sodiumlimit0% vs 8%
0 mg vs 189 mg
- Potassium9% vs 1%
434 mg vs 58 mg
- Vitamin B610% vs 3%
0.16 mg vs 0.051 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 0.16 g2%·<1%
- Calcium32.2 mg · 8 mg2%·1%
- Niacin (B3)1.2 mg · 0.98 mg7%·6%
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.