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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +87.5% |
| Contains more PotassiumPotassium | +84.5% |
| Contains more IronIron | +1121.1% |
| Contains more CopperCopper | +251.2% |
| Contains more ZincZinc | +169.2% |
| Contains more PhosphorusPhosphorus | +390.9% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +711.9% |
| Contains more SeleniumSelenium | +23.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +1146% |
| Contains more Vitamin B2Vitamin B2 | +1729.6% |
| Contains more Vitamin B3Vitamin B3 | +500.6% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +1120% |
| Contains more CholineCholine | +215.2% |
| Contains more Vitamin EVitamin E | +116.7% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +172.6% |
| Contains more FatsFats | +512.5% |
| Contains more CarbsCarbs | +228.6% |
| Contains more OtherOther | +76.9% |
| Contains more WaterWater | +508.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +295.5% |
| Contains more Poly. FatPolyunsaturated fat | +545.3% |
| Contains less Sat. FatSaturated Fat | -81.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 364kcal | 112kcal |
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| Protein | 10.33g | 3.79g |
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| Fats | 0.98g | 0.16g |
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| Net carbs | 73.61g | 21.82g |
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| Carbs | 76.31g | 23.22g |
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| Magnesium | 22mg | 8mg |
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| Calcium | 15mg | 8mg |
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| Potassium | 107mg | 58mg |
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| Iron | 4.64mg | 0.38mg |
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| Sugar | 0.27g | 0.1g |
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| Fiber | 2.7g | 1.4g |
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| Copper | 0.144mg | 0.041mg |
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| Zinc | 0.7mg | 0.26mg |
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| Phosphorus | 108mg | 22mg |
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| Sodium | 2mg | 5mg |
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| Vitamin E | 0.06mg | 0.13mg |
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| Manganese | 0.682mg | 0.084mg |
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| Selenium | 33.9µg | 27.5µg |
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| Vitamin B1 | 0.785mg | 0.063mg |
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| Vitamin B2 | 0.494mg | 0.027mg |
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| Vitamin B3 | 5.904mg | 0.983mg |
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| Vitamin B5 | 0.438mg | 0.371mg |
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| Vitamin B6 | 0.044mg | 0.051mg |
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| Vitamin K | 0.3µg | 0.1µg |
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| Folate | 183µg | 15µg |
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| Choline | 10.4mg | 3.3mg |
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| Saturated Fat | 0.155g | 0.029g |
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| Monounsaturated Fat | 0.087g | 0.022g |
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| Polyunsaturated fat | 0.413g | 0.064g |
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| Tryptophan | 0.127mg | 0.049mg |
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| Threonine | 0.281mg | 0.1mg |
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| Isoleucine | 0.357mg | 0.147mg |
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| Leucine | 0.71mg | 0.259mg |
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| Lysine | 0.228mg | 0.073mg |
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| Methionine | 0.183mg | 0.059mg |
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| Phenylalanine | 0.52mg | 0.184mg |
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| Valine | 0.415mg | 0.162mg |
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| Histidine | 0.23mg | 0.077mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
7%
Minerals Daily Need Coverage Score
59%
22%
Comparison summary
Which food contains less Sodium?
Flour contains less Sodium (difference - 3mg)
Which food is cheaper?
Flour is cheaper (difference - $0.3)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 0.17g)
Which food is lower in Saturated Fat?
Couscous is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Couscous is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)