Couscous vs Barley flour or meal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Barley flour or meal is higher in more vitamins & minerals
Calories (kcal)
Couscous 112
Barley flour 345
Protein (g)
Couscous 3.79
Barley flour 10.5
Carbs (g)
Couscous 23.2
Barley flour 74.5
Fat (g)
Couscous 0.160
Barley flour 1.60
Fiber (g)
Couscous 1.40
Barley flour 10.1
Quick answers
Which has more protein?
Barley flour or meal — 10.5g vs 3.79g per 100g.
Which has fewer calories?
Couscous, cooked — 112 vs 345 kcal per 100g.
Which is more nutrient-dense?
Barley flour or meal scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Couscous | Barley flour or meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 112 kcal | 345 kcal | -68% |
| Macronutrients | |||
| Water | 72.6 g | 12.1 g | +499% |
| Protein | 3.79 g | 10.5 g | -64% |
| Total lipid (fat) | 0.160 g | 1.60 g | -90% |
| Carbohydrate, by difference | 23.2 g | 74.5 g | -69% |
| Fiber, total dietary | 1.40 g | 10.1 g | -86% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.029 g | 0.335 g | -91% |
| Fatty acids, total monounsaturated | 0.022 g | 0.205 g | -89% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.063 mg | 0.370 mg | -83% |
| Riboflavin (Vitamin B2) | 0.027 mg | 0.114 mg | -76% |
| Niacin (Vitamin B3) | 0.983 mg | 6.27 mg | -84% |
| Pantothenic acid (Vitamin B5) | 0.371 mg | 0.145 mg | +156% |
| Vitamin B-6 — Pyridoxine | 0.051 mg | 0.396 mg | -87% |
| Biotin (Vitamin B7) | 15.0 ug | 8.00 ug | +88% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 3.30 mg | 37.8 mg | -91% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.130 mg | 0.570 mg | -77% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 32.0 mg | -75% |
| Iron, Fe | 0.380 mg | 2.68 mg | -86% |
| Magnesium, Mg | 8.00 mg | 96.0 mg | -92% |
| Phosphorus, P | 22.0 mg | 296 mg | -93% |
| Potassium, K | 58.0 mg | 309 mg | -81% |
| Sodium, Na | 5.00 mg | 4.00 mg | +25% |
| Zinc, Zn | 0.260 mg | 2.00 mg | -87% |
| Copper, Cu | 0.041 mg | 0.343 mg | -88% |
| Manganese, Mn | 0.084 mg | 1.03 mg | -92% |
| Selenium, Se | 27.5 ug | 37.7 ug | -27% |
| Other Nutrients | |||
| Energy | 469 kj | 1443 kj | -67% |
| Ash | 0.260 g | 1.28 g | -80% |
| Total Sugars | 0.100 g | 0.800 g | -88% |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 8.00 ug | +88% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 8.00 ug | +88% |
| Betaine | — | 65.5 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 25.0 ug | 160 ug | -84% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.100 ug | 2.20 ug | -95% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.004 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.008 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.027 g | 0.286 g | -91% |
| SFA 18:0 (Stearic acid) | 0.001 g | 0.012 g | -92% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.004 g | -75% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.022 g | 0.168 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.064 g | 0.771 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.060 g | 0.695 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.003 g | 0.077 g | -96% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.049 g | 0.175 g | -72% |
| Threonine (EAA) | 0.100 g | 0.356 g | -72% |
| Isoleucine (EAA, BCAA) | 0.147 g | 0.383 g | -62% |
| Leucine (EAA, BCAA) | 0.259 g | 0.713 g | -64% |
| Lysine (EAA) | 0.073 g | 0.391 g | -81% |
| Methionine (EAA) | 0.059 g | 0.202 g | -71% |
| Cystine (conditionally essential) | 0.107 g | 0.232 g | -54% |
| Phenylalanine (EAA) | 0.184 g | 0.589 g | -69% |
| Tyrosine (conditionally essential) | 0.100 g | 0.301 g | -67% |
| Valine (EAA, BCAA) | 0.162 g | 0.515 g | -69% |
| Arginine (conditionally essential) | 0.140 g | 0.526 g | -73% |
| Histidine (EAA) | 0.077 g | 0.236 g | -67% |
| Alanine | 0.111 g | 0.409 g | -73% |
| Aspartic acid | 0.155 g | 0.655 g | -76% |
| Glutamic acid | 1.37 g | 2.74 g | -50% |
| Glycine (conditionally essential) | 0.120 g | 0.380 g | -68% |
| Proline (conditionally essential) | 0.417 g | 1.25 g | -67% |
| Serine | 0.179 g | 0.443 g | -60% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0.010 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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