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Couscous vs Flour - In-Depth Nutrition Comparison

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Significant differences between Couscous and Flour

  • The amount of Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, Selenium, Copper, and Fiber in Flour is higher than in Couscous.
  • Flour covers your daily Vitamin B1 needs 60% more than Couscous.

Specific food types used in this comparison are Couscous, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Couscous vs Flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Flour
Contains more Iron +1121.1%
Contains more Calcium +87.5%
Contains more Potassium +84.5%
Contains more Magnesium +175%
Contains more Copper +251.2%
Contains more Zinc +169.2%
Contains more Phosphorus +390.9%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Iron +1121.1%
Contains more Calcium +87.5%
Contains more Potassium +84.5%
Contains more Magnesium +175%
Contains more Copper +251.2%
Contains more Zinc +169.2%
Contains more Phosphorus +390.9%
Contains less Sodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Flour
Contains more Vitamin E +116.7%
Contains more Vitamin B6 +15.9%
Contains more Vitamin B1 +1146%
Contains more Vitamin B2 +1729.6%
Contains more Vitamin B3 +500.6%
Contains more Vitamin B5 +18.1%
Contains more Vitamin K +200%
Contains more Folate +1120%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin E +116.7%
Contains more Vitamin B6 +15.9%
Contains more Vitamin B1 +1146%
Contains more Vitamin B2 +1729.6%
Contains more Vitamin B3 +500.6%
Contains more Vitamin B5 +18.1%
Contains more Vitamin K +200%
Contains more Folate +1120%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Flour
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Flour Opinion
Calories 112kcal 364kcal Flour
Protein 3.79g 10.33g Flour
Fats 0.16g 0.98g Flour
Vitamin C 0mg 0mg
Net carbs 21.82g 73.61g Flour
Carbs 23.22g 76.31g Flour
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.38mg 4.64mg Flour
Calcium 8mg 15mg Flour
Potassium 58mg 107mg Flour
Magnesium 8mg 22mg Flour
Sugar 0.1g 0.27g Couscous
Fiber 1.4g 2.7g Flour
Copper 0.041mg 0.144mg Flour
Zinc 0.26mg 0.7mg Flour
Starch g g
Phosphorus 22mg 108mg Flour
Sodium 5mg 2mg Flour
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.06mg Couscous
Vitamin D 0µg 0µg
Vitamin B1 0.063mg 0.785mg Flour
Vitamin B2 0.027mg 0.494mg Flour
Vitamin B3 0.983mg 5.904mg Flour
Vitamin B5 0.371mg 0.438mg Flour
Vitamin B6 0.051mg 0.044mg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.3µg Flour
Folate 15µg 183µg Flour
Trans Fat g g
Saturated Fat 0.029g 0.155g Couscous
Monounsaturated Fat 0.022g 0.087g Flour
Polyunsaturated fat 0.064g 0.413g Flour
Tryptophan 0.049mg 0.127mg Flour
Threonine 0.1mg 0.281mg Flour
Isoleucine 0.147mg 0.357mg Flour
Leucine 0.259mg 0.71mg Flour
Lysine 0.073mg 0.228mg Flour
Methionine 0.059mg 0.183mg Flour
Phenylalanine 0.184mg 0.52mg Flour
Valine 0.162mg 0.415mg Flour
Histidine 0.077mg 0.23mg Flour
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
50
Flour
Mineral Summary Score
7
Couscous
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
62%
Flour
Carbohydrates
23%
Couscous
76%
Flour
Fats
1%
Couscous
5%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.3)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.17g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.