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  6. Couscous vs. Flour

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Flour
Flour
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B6Vitamin B6 +15.9%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Flour DV% diff.
Vitamin B1 0.063mg 0.785mg 60%
Iron 0.38mg 4.64mg 53%
Folate 15µg 183µg 42%
Vitamin B2 0.027mg 0.494mg 36%
Vitamin B3 0.983mg 5.904mg 31%
Manganese 0.084mg 0.682mg 26%
Carbs 23.22g 76.31g 18%
Calories 112kcal 364kcal 13%
Protein 3.79g 10.33g 13%
Phosphorus 22mg 108mg 12%
Selenium 27.5µg 33.9µg 12%
Copper 0.041mg 0.144mg 11%
Fiber 1.4g 2.7g 5%
Zinc 0.26mg 0.7mg 4%
Magnesium 8mg 22mg 3%
Polyunsaturated fat 0.064g 0.413g 2%
Fats 0.16g 0.98g 1%
Calcium 8mg 15mg 1%
Potassium 58mg 107mg 1%
Vitamin B5 0.371mg 0.438mg 1%
Vitamin B6 0.051mg 0.044mg 1%
Choline 3.3mg 10.4mg 1%
Saturated fat 0.029g 0.155g 1%
Protein per 100 calories 3.4g 2.8g N/A
Calories per 10 g protein 296kcal 352kcal N/A
Weight per 100 calories 89g 27g N/A
Net carbs 21.82g 73.61g N/A
Sugar 0.1g 0.27g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.13mg 0.06mg 0%
Vitamin K 0.1µg 0.3µg 0%
Monounsaturated fat 0.022g 0.087g 0%
Tryptophan 0.049mg 0.127mg 0%
Threonine 0.1mg 0.281mg 0%
Isoleucine 0.147mg 0.357mg 0%
Leucine 0.259mg 0.71mg 0%
Lysine 0.073mg 0.228mg 0%
Methionine 0.059mg 0.183mg 0%
Phenylalanine 0.184mg 0.52mg 0%
Valine 0.162mg 0.415mg 0%
Histidine 0.077mg 0.23mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +295.5%
Contains more Poly. FatPolyunsaturated fat +545.3%

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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. 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.