Comparing Nutrients in 500 calories Dry CouscousVS Cooked Couscous

Weight per 500 calories

Dry Couscous

133g

Cooked Couscous

446g

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 500 calories - Dry Couscous or Cooked Couscous?

Macros Ratio

Protein Fat Carbs

Dry Couscous

14%

84%

Cooked Couscous

14%

85%

500 kcal ▼

Macro Nutrients

Dry Couscousvs Cooked Couscous

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.88%0.85g

Fat

0.74%0.71g

0.85 gvs0.71 g

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

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0.49%0.16g

Saturated Fat

0.4%0.13g

0.16 gvs0.13 g

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

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1%0.016g

Omega 3

0.84%0.013g

0.016 gvs0.013 g

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

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1.88%0.32g

Omega 6

1.58%0.27g

0.32 gvs0.27 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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79.2%103g

Carbohydrate

79.7%104g

103 gvs104 g

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

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Sugars

0.62%0.45g

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

NA gvs0.45 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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17.5%6.65g

Fiber

16.4%6.25g

6.65 gvs6.25 g

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

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30.3%17g

Protein

30.2%17g

17 gvs17 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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18%0.22mg

Vitamin B1

23.4%0.28mg

Thiamine

0.22 mgvs0.28 mg

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

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7.98%0.1mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.1 mgvs0.12 mg

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

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29%4.64mg

Vitamin B3

27.4%4.4mg

Niacin, nicotinic acid, niacinamide

4.64 mgvs4.4 mg

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

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33%1.65mg

Vitamin B5

33%1.66mg

Pantothenic acid

1.65 mgvs1.66 mg

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

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11.3%0.15mg

Vitamin B6

17.5%0.23mg

Pyridoxine

0.15 mgvs0.23 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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6.65%26.6μg

Vitamin B9

16.7%67μg

Folates and Folic Acid

26.6 μgvs67 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

3.87%0.58mg

Tocopherols and Tocotrienols

NA mgvs0.58 mg

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

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Vitamin K

0.37%0.45μg

Phytomenadione or phylloquinone

NA μgvs0.45 μg

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

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Minerals

Dry Couscousvs Cooked Couscous

3.2%32mg

Calcium

3.57%35.7mg

32 mgvs35.7 mg

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

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36.5%0.33mg

Copper

20.3%0.18mg

0.33 mgvs0.18 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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18%1.44mg

Iron

21.2%1.7mg

1.44 mgvs1.7 mg

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

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14%58.5mg

Magnesium

8.5%35.7mg

58.5 mgvs35.7 mg

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

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45%1.04mg

Manganese

16.3%0.38mg

1.04 mgvs0.38 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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32.3%226mg

Phosphorus

14%98mg

226 mgvs98 mg

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

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6.5%221mg

Potassium

7.6%259mg

221 mgvs259 mg

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

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Selenium

223%123μg

NA μgvs123 μg

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

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0.89%13.3mg

Sodium

1.5%22.3mg

13.3 mgvs22.3 mg

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

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10%1.1mg

Zinc

10.6%1.16mg

1.1 mgvs1.16 mg

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

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0.31%11.4g

Water

8.76%324g

11.4 gvs324 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Dry Couscous as well as Cooked Couscous have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Dry Couscous as well as Cooked Couscous have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Dry Couscous and Cooked Couscous have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Dry Couscous as well as Cooked Couscous have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dry CouscousVS White Canned HominyCooked CouscousVS White Canned Hominy

Compare Foods

Comparing Nutrients in 500 calories Dry CouscousVS Cooked Couscous

Weight per 500 calories

Which food has more nutrients per 500 calories - Dry Couscous or Cooked Couscous?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: