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  6. Flour vs. Couscous

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
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%
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%
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.
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%
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%
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 Vitamin EVitamin E +116.7%
Contains more Vitamin B6Vitamin B6 +15.9%
~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 Flour Couscous DV% diff.
Vitamin B1 0.785mg 0.063mg 60%
Iron 4.64mg 0.38mg 53%
Folate 183µg 15µg 42%
Vitamin B2 0.494mg 0.027mg 36%
Vitamin B3 5.904mg 0.983mg 31%
Manganese 0.682mg 0.084mg 26%
Carbs 76.31g 23.22g 18%
Calories 364kcal 112kcal 13%
Protein 10.33g 3.79g 13%
Phosphorus 108mg 22mg 12%
Selenium 33.9µg 27.5µg 12%
Copper 0.144mg 0.041mg 11%
Fiber 2.7g 1.4g 5%
Zinc 0.7mg 0.26mg 4%
Magnesium 22mg 8mg 3%
Polyunsaturated fat 0.413g 0.064g 2%
Fats 0.98g 0.16g 1%
Calcium 15mg 8mg 1%
Potassium 107mg 58mg 1%
Vitamin B5 0.438mg 0.371mg 1%
Vitamin B6 0.044mg 0.051mg 1%
Choline 10.4mg 3.3mg 1%
Saturated fat 0.155g 0.029g 1%
Protein per 100 calories 2.8g 3.4g N/A
Calories per 10 g protein 352kcal 296kcal N/A
Weight per 100 calories 27g 89g N/A
Net carbs 73.61g 21.82g N/A
Sugar 0.27g 0.1g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.06mg 0.13mg 0%
Vitamin K 0.3µg 0.1µg 0%
Monounsaturated fat 0.087g 0.022g 0%
Tryptophan 0.127mg 0.049mg 0%
Threonine 0.281mg 0.1mg 0%
Isoleucine 0.357mg 0.147mg 0%
Leucine 0.71mg 0.259mg 0%
Lysine 0.228mg 0.073mg 0%
Methionine 0.183mg 0.059mg 0%
Phenylalanine 0.52mg 0.184mg 0%
Valine 0.415mg 0.162mg 0%
Histidine 0.23mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 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
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +295.5%
Contains more Poly. FatPolyunsaturated fat +545.3%
Contains less Sat. FatSaturated fat -81.3%

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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. 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.