Unenriched pasta, dry vs Plain couscous, cooked
In short
For the same 100 calories you eat 27 g of unenriched pasta, dry or 90 g of plain couscous, cooked. Both get most of their calories from carbohydrate.
More in unenriched pasta, dry: copper (2.1×). More in plain couscous, cooked: selenium and sodium. 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
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.
- Selenium17 µg · 24.7 µg31%45%
- Sodiumlimit1.6 mg · 170 mg<1%7%
- Copper0.078 mg · 0.037 mg9%4%
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 · 20.8 g7%·8%
- Fiber0.86 g · 1.3 g3%·5%
- Potassium60.1 mg · 52.3 mg1%·1%
- Calcium5.7 mg · 7.2 mg<1%·1%
- Iron0.35 mg · 0.34 mg2%·2%
- Magnesium14.3 mg · 7.2 mg3%·2%
- Phosphorus50.9 mg · 19.8 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 · 0.09 µg<1%·<1%
- Thiamin (B1)0.024 mg · 0.057 mg2%·5%
- Riboflavin (B2)0.016 mg · 0.024 mg1%·2%
- Niacin (B3)0.46 mg · 0.88 mg3%·6%
- Vitamin B60.038 mg · 0.046 mg2%·3%
- Folate4.9 µg · 13.5 µg1%·3%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5), choline.
From USDA FoodData Central: Unenriched pasta, dry (SR Legacy 168927), 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.