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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
10
:
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%
Contains more Manganese +711.9%
Contains more Selenium +23.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
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%
Contains more Manganese +711.9%
Contains more Selenium +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.
Flour
7
:
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 Choline +215.2%
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 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 2% 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 Choline +215.2%
Contains more Vitamin K +200%
Contains more Vitamin E +116.7%
Contains more Vitamin B6 +15.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
4
:
Contains more Protein +172.6%
Contains more Fats +512.5%
Contains more Carbs +228.6%
Contains more Other +76.9%
Contains more Water +508.8%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +172.6%
Contains more Fats +512.5%
Contains more Carbs +228.6%
Contains more Other +76.9%
Contains more Water +508.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
:
Contains more Monounsaturated Fat +295.5%
Contains more Polyunsaturated fat +545.3%
Contains less Saturated Fat -81.3%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +295.5%
Contains more Polyunsaturated fat +545.3%
Contains less Saturated 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.
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
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
Manganese 0.682mg 0.084mg Flour
Selenium 33.9µg 27.5µg Flour
Vitamin E 0.06mg 0.13mg Couscous
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
Choline 10.4mg 3.3mg Flour
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
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

People also compare

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%
Flour
7%
Couscous
Minerals Daily Need Coverage Score
59%
Flour
22%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.