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Flour vs Couscous - In-Depth Nutrition Comparison

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Significant differences between Flour and Couscous

  • 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.
  • Couscous has 18 times less Vitamin B2 than Flour. Flour has 0.494mg of Vitamin B2, while Couscous has 0.027mg.

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

Infographic

Flour vs Couscous infographic
Infographic link

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
Flour
8
:
Contains more Calcium +87.5%
Contains more Iron +1121.1%
Contains more Magnesium +175%
Contains more Phosphorus +390.9%
Contains more Potassium +84.5%
Contains less Sodium -60%
Contains more Zinc +169.2%
Contains more Copper +251.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +87.5%
Contains more Iron +1121.1%
Contains more Magnesium +175%
Contains more Phosphorus +390.9%
Contains more Potassium +84.5%
Contains less Sodium -60%
Contains more Zinc +169.2%
Contains more Copper +251.2%

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
Flour
6
:
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 Folate +1120%
Contains more Vitamin K +200%
Contains more Vitamin E +116.7%
Contains more Vitamin B6 +15.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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 Folate +1120%
Contains more Vitamin K +200%
Contains more Vitamin E +116.7%
Contains more Vitamin B6 +15.9%

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

Which food is preferable for your diet?

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

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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
50
Flour
7
Couscous
Mineral Summary Score
40
Flour
7
Couscous

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
62%
Flour
23%
Couscous
Carbohydrates
76%
Flour
23%
Couscous
Fats
5%
Flour
1%
Couscous

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