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 376
Barley flour 345
Protein (g)
Couscous 12.8
Barley flour 10.5
Carbs (g)
Couscous 77.4
Barley flour 74.5
Fat (g)
Couscous 0.640
Barley flour 1.60
Fiber (g)
Couscous 5.00
Barley flour 10.1
Quick answers
Which has more protein?
Couscous, dry — 12.8g vs 10.5g per 100g.
Which has fewer calories?
Barley flour or meal — 345 vs 376 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 | 376 kcal | 345 kcal | +9% |
| Macronutrients | |||
| Water | 8.56 g | 12.1 g | -29% |
| Protein | 12.8 g | 10.5 g | +22% |
| Total lipid (fat) | 0.640 g | 1.60 g | -60% |
| Carbohydrate, by difference | 77.4 g | 74.5 g | +4% |
| Fiber, total dietary | 5.00 g | 10.1 g | -50% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.117 g | 0.335 g | -65% |
| Fatty acids, total monounsaturated | 0.089 g | 0.205 g | -57% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.163 mg | 0.370 mg | -56% |
| Riboflavin (Vitamin B2) | 0.078 mg | 0.114 mg | -32% |
| Niacin (Vitamin B3) | 3.49 mg | 6.27 mg | -44% |
| Pantothenic acid (Vitamin B5) | 1.24 mg | 0.145 mg | +757% |
| Vitamin B-6 — Pyridoxine | 0.110 mg | 0.396 mg | -72% |
| Biotin (Vitamin B7) | 20.0 ug | 8.00 ug | +150% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 37.8 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.570 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 32.0 mg | -25% |
| Iron, Fe | 1.08 mg | 2.68 mg | -60% |
| Magnesium, Mg | 44.0 mg | 96.0 mg | -54% |
| Phosphorus, P | 170 mg | 296 mg | -43% |
| Potassium, K | 166 mg | 309 mg | -46% |
| Sodium, Na | 10.0 mg | 4.00 mg | +150% |
| Zinc, Zn | 0.830 mg | 2.00 mg | -59% |
| Copper, Cu | 0.247 mg | 0.343 mg | -28% |
| Manganese, Mn | 0.780 mg | 1.03 mg | -25% |
| Selenium, Se | — | 37.7 ug | |
| Other Nutrients | |||
| Energy | 1573 kj | 1443 kj | +9% |
| Ash | 0.620 g | 1.28 g | -52% |
| Total Sugars | — | 0.800 g | |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | 8.00 ug | +150% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | 8.00 ug | +150% |
| Betaine | — | 65.5 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 160 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 2.20 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.004 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.008 g | -88% |
| SFA 16:0 (Palmitic acid) | 0.109 g | 0.286 g | -62% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.012 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0.004 g | -50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.086 g | 0.168 g | -49% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.252 g | 0.771 g | -67% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.240 g | 0.695 g | -65% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.077 g | -84% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.163 g | 0.175 g | -7% |
| Threonine (EAA) | 0.337 g | 0.356 g | -5% |
| Isoleucine (EAA, BCAA) | 0.493 g | 0.383 g | +29% |
| Leucine (EAA, BCAA) | 0.872 g | 0.713 g | +22% |
| Lysine (EAA) | 0.245 g | 0.391 g | -37% |
| Methionine (EAA) | 0.199 g | 0.202 g | -1% |
| Cystine (conditionally essential) | 0.360 g | 0.232 g | +55% |
| Phenylalanine (EAA) | 0.620 g | 0.589 g | +5% |
| Tyrosine (conditionally essential) | 0.335 g | 0.301 g | +11% |
| Valine (EAA, BCAA) | 0.544 g | 0.515 g | +6% |
| Arginine (conditionally essential) | 0.470 g | 0.526 g | -11% |
| Histidine (EAA) | 0.259 g | 0.236 g | +10% |
| Alanine | 0.374 g | 0.409 g | -9% |
| Aspartic acid | 0.521 g | 0.655 g | -20% |
| Glutamic acid | 4.60 g | 2.74 g | +68% |
| Glycine (conditionally essential) | 0.403 g | 0.380 g | +6% |
| Proline (conditionally essential) | 1.40 g | 1.25 g | +13% |
| Serine | 0.601 g | 0.443 g | +36% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 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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