Couscous vs Wheat Flour: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Couscous - calories, kcal, weight, nutrition
Wheat flour - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Couscous

At first glance, you can see that in couscous is much less calories than in wheat flour.

Couscous has 112 kcal per 100g and wheat flour 364 kcal per 100g so it is pretty easy to calculate that the difference is about 225%.

In couscous and in wheat flour most calories came from carbs.

See tables below to compare couscous with wheat flour in details.

Fact 2: Couscous And Wheat flour Nutrition Difference

Wheat flour vs Couscous: Vitamins and Minerals Comparison

per 100gCouscousWheat flour
Calories112 364
Carbohydrates23.22 g76.31 g
Fat0.16 g0.98 g
Dietary fiber1.4 g2.7 g
Protein3.79 g10.33 g
Water72.57 g11.92 g
Calcium8 mg15 mg
Iron0.38 mg1.17 mg
Magnessium8 mg22 mg
Phosphorus0.1 mg0.3 mg
Potassium58 mg107 mg
Sodium5 mg2 mg
Zink0.1 mg0.3 mg
Vitaminium B1 (Thiamine)0.063 mg0.12 mg
Vitaminium B2 (riboflavin)0.027 mg0.04 mg
Vitaminium B3 (Niacin)0.983 mg1.25 mg
Vitaminium B60.051 mg0.044 mg
Vitaminium B9 (Folic acid)0.015 mg0.026 mg
Vitaminium E0.13 mg0.06 mg

Less protein in couscous

It is aslo easy to see see that in couscous is less protein than in wheat flour.

There is 10.33g per 100g of wheat flour and 3.79g per 100g of couscous so using simple math we can see that difference is about 173%.

Less carbohydrates in couscous

In couscous is less carbohydrates than in wheat flour.

There is 76.31g/100g of carbohydrates in wheat flour and 23.22g/100g in couscous so let me do the math for you again - difference is about 229%.

Less fat in couscous

In couscous is less fats than in wheat flour.

The tables above show us that there is 0.98g/100g of fats in wheat flour and 0.16g/100g in couscous. In this case difference is about 513%.


  • Calories112
  • Carbohydrates23.22 g
  • Fat0.16 g
  • Dietary fiber1.4 g
  • Protein3.79 g
  • Water72.57 g
Couscous calories per:
100g | ounce | tablespoon | glass | cup cooked | cup raw

Calories source

  • 85% CARBS.
  • 14% PROTEIN
  • 1% FAT

Wheat flour

  • Calories364
  • Carbohydrates76.31 g
  • Fat0.98 g
  • Dietary fiber2.7 g
  • Protein10.33 g
  • Water11.92 g
Wheat flour calories per:
100g | ounce | tablespoon | teaspoon | cup | half cup

Calories source

  • 86% CARBS
  • 12% PROTEIN
  • 2% FAT

Vitamins: wheat flour vs couscous

Minerals: couscous vs wheat flour

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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