Unenriched pasta, dry vs Cooked couscous
In short
For the same 100 calories you eat 27 g of unenriched pasta, dry or 89 g of cooked couscous. Both get most of their calories from carbohydrate.
More in unenriched pasta, dry: manganese (3.3×) and copper (2.1×). More in cooked couscous: selenium and pantothenic acid (2.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat
89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 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 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium31% vs 45%
17 µg vs 24.6 µg
- Manganese11% vs 3%
0.25 mg vs 0.075 mg
- Copper9% vs 4%
0.078 mg vs 0.037 mg
- Pantothenic acid (B5)2% vs 7%
0.12 mg vs 0.33 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.4 g7%·7%
- Total fat0.41 g · 0.14 g1%·<1%
- Saturated fatlimit0.075 g · 0.026 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.1 g · 20.7 g7%·8%
- Fiber0.86 g · 1.3 g3%·4%
- Sodiumlimit1.6 mg · 4.5 mg<1%·<1%
- Potassium60.1 mg · 51.8 mg1%·1%
- Calcium5.7 mg · 7.1 mg<1%·1%
- Iron0.35 mg · 0.34 mg2%·2%
- Magnesium14.3 mg · 7.1 mg3%·2%
- Phosphorus50.9 mg · 19.6 mg4%·2%
- Zinc0.38 mg · 0.23 mg3%·2%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.03 mg · 0.12 mg<1%·1%
- Vitamin K0.027 µg · 0.089 µg<1%·<1%
- Thiamin (B1)0.024 mg · 0.056 mg2%·5%
- Riboflavin (B2)0.016 mg · 0.024 mg1%·2%
- Niacin (B3)0.46 mg · 0.88 mg3%·5%
- Vitamin B60.038 mg · 0.046 mg2%·3%
- Folate4.9 µg · 13.4 µg1%·3%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: choline.
From USDA FoodData Central: Unenriched pasta, dry (SR Legacy 168927), Cooked couscous (SR Legacy 169700). 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.