Comparing Nutrients in 100 calories Dry CouscousVS Cooked Couscous

Weight per 100 calories

Dry Couscous

26.6g

Cooked Couscous

89.3g

Dry Couscous have 3.4 times more energy per 100g than Cooked Couscous. It has high energy density when compared to other foods. Cooked Couscous having average energy density.

Which food has more nutrients per 100 calories - Dry Couscous or Cooked Couscous?

Macros Ratio

Protein Fat Carbs

Dry Couscous

14%

84%

Cooked Couscous

14%

85%

100 kcal ▼

Macro Nutrients

Dry Couscousvs Cooked Couscous

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.17g

Fat

0.15%0.14g

0.17 gvs0.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.097%0.031g

Saturated Fat

0.081%0.026g

0.031 gvs0.026 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.2%0.003g

Omega 3

0.17%0.003g

0.003 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.38%0.064g

Omega 6

0.32%0.054g

0.064 gvs0.054 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.6g

Carbohydrate

16%20.7g

20.6 gvs20.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.12%0.089g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.089 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.5%1.33g

Fiber

3.3%1.25g

1.33 gvs1.25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.06%3.4g

Protein

6.04%3.4g

3.4 gvs3.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Couscousvs Cooked Couscous

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.6%0.043mg

Vitamin B1

4.7%0.056mg

Thiamine

0.043 mgvs0.056 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.6%0.021mg

Vitamin B2

1.85%0.024mg

Riboflavin

0.021 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.8%0.93mg

Vitamin B3

5.5%0.88mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs0.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.6%0.33mg

Vitamin B5

6.63%0.33mg

Pantothenic acid

0.33 mgvs0.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.25%0.029mg

Vitamin B6

3.5%0.046mg

Pyridoxine

0.029 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.33%5.3μg

Vitamin B9

3.35%13.4μg

Folates and Folic Acid

5.3 μgvs13.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.77%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.074%0.089μg

Phytomenadione or phylloquinone

NA μgvs0.089 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Couscousvs Cooked Couscous

0.64%6.4mg

Calcium

0.71%7.14mg

6.4 mgvs7.14 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.3%0.066mg

Copper

4.07%0.037mg

0.066 mgvs0.037 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.6%0.29mg

Iron

4.24%0.34mg

0.29 mgvs0.34 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.8%11.7mg

Magnesium

1.7%7.14mg

11.7 mgvs7.14 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9%0.21mg

Manganese

3.26%0.075mg

0.21 mgvs0.075 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.46%45.2mg

Phosphorus

2.8%19.6mg

45.2 mgvs19.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.3%44mg

Potassium

1.52%51.8mg

44 mgvs51.8 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

44.6%24.6μg

NA μgvs24.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.66mg

Sodium

0.3%4.46mg

2.66 mgvs4.46 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2%0.22mg

Zinc

2.1%0.23mg

0.22 mgvs0.23 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.28g

Water

1.75%64.8g

2.28 gvs64.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dry Couscous vs Cooked Couscous:

Cooked Couscous contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dry Couscous.
Both Dry Couscous and Cooked Couscous have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 kcal.
Both Dry Couscous as well as Cooked Couscous have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dry Couscous vs Cooked Couscous:

Dry Couscous have 1.8 times more Copper, 1.6 times more Magnesium, 2.8 times more Manganese and 2.3 times more Phosphorus than Cooked Couscous.
While Cooked Couscous contain 28.5 times more Water than Dry Couscous.
Both Dry Couscous and Cooked Couscous have similar amounts of Iron, Potassium and Zinc per 100 kcal.
Both Dry Couscous as well as Cooked Couscous have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Dry Couscous and Cooked Couscous have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Dry Couscous as well as Cooked Couscous have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry CouscousVS White Canned HominyCooked CouscousVS White Canned Hominy

Compare Foods

Comparing Nutrients in 100 calories Dry CouscousVS Cooked Couscous

Weight per 100 calories

Which food has more nutrients per 100 calories - Dry Couscous or Cooked Couscous?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: