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vs
Search for Nutrition Info » Cereal Grains and Pasta  » Couscous, cooked

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Nutritional info of: Bulgur, cooked
vs
Couscous, cooked

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Bulgur Cakes served on a plate
Bulgur Cakes served on a plate
Chicken and Israeli Couscous with tomato and lemon
Chicken and Israeli Couscous with tomato and lemon
 
Official USDA name:"Bulgur, cooked"
USDA Record Number:"20013"
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Food Group:Cereal Grains and Pasta
Official USDA name:"Couscous, cooked"
USDA Record Number:"20029"
SkipThePie link:permalink
Food Group:Cereal Grains and Pasta

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Bulgur, cooked vs Couscous, cooked

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

83
Calories from Fat 2
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

5mg
0%
 

Total Carbohydrate

19g
6%
 
Dietary Fiber 4g18%
 
Sugars 0g
 

Protein

3g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

112
Calories from Fat 1
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

5mg
0%
 

Total Carbohydrate

23g
8%
 
Dietary Fiber 1g6%
 
Sugars 0g
 

Protein

4g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron2%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Bulgur, cooked vs Couscous, cooked

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories83 kcal347 kJ4%
 
from Carbs70.2 kcal293.85 kJ
 
from Fat2 kcal8.4 kJ
 
from Protein11.1 kcal46.26 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories112 kcal469 kJ6%
 
from Carbs95.7 kcal400.27 kJ
 
from Fat1.3 kcal5.6 kJ
 
from Protein15.3 kcal64.22 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Bulgur, cooked vs Couscous, cooked

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 2 IU 0%
 
Vitamin B6 0.083 mg 4%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.01 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.5 mcg 1%
 
Thiamin 0.057 mg 4%
 
Riboflavin 0.028 mg 2%
 
Niacin 1 mg 5%
 
Pantothenic Acid 0.344 mg 3%
 
Folate 18 mcg 4%
 
Folate, Food 18 mcg 4%
 
Folate, DFE 18 mcg DFE 4%
 
Choline 6.9 mg ~
 
Betaine 83.4 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.051 mg 3%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.13 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.1 mcg 0%
 
Thiamin 0.063 mg 4%
 
Riboflavin 0.027 mg 2%
 
Niacin 0.983 mg 5%
 
Pantothenic Acid 0.371 mg 4%
 
Folate 15 mcg 4%
 
Folate, Food 15 mcg 4%
 
Folate, DFE 15 mcg DFE 4%
 
Choline 3.3 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Bulgur, cooked vs Couscous, cooked

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 10 mg 1%
 
Iron 0.96 mg 5%
 
Magnesium 32 mg 8%
 
Phosphorus 40 mg 4%
 
Potassium 68 mg 1%
 
Sodium 5 mg 0%
 
Zinc 0.57 mg 4%
 
Copper 0.075 mg 4%
 
Manganese 0.609 mg 30%
 
Selenium 0.6 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 8 mg 1%
 
Iron 0.38 mg 2%
 
Magnesium 8 mg 2%
 
Phosphorus 22 mg 2%
 
Potassium 58 mg 1%
 
Sodium 5 mg 0%
 
Zinc 0.26 mg 2%
 
Copper 0.041 mg 2%
 
Manganese 0.084 mg 4%
 
Selenium 27.5 mcg 39%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Bulgur, cooked vs Couscous, cooked

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein3.08g6%
 

Essential Aminos

 
Histidine0.071 g10%
 
Isoleucine0.114 g8%
 
Leucine0.208 g8%
 
Lysine0.085 g4%
 
Methionine0.048 g
 
Phenylalanine0.145 g
 
Threonine0.089 g8%
 
Tryptophan0.048 g17%
 
Valine0.139 g8%
 

Non-essential Aminos

 
Arginine0.144 g
 
Alanine0.109 g
 
Aspartate0.158 g
 
Cystine0.071 g
 
Glutamate0.973 g
 
Glycine0.124 g
 
Hydroxyproline
 
Proline0.32 g
 
Serine0.145 g
 
Tyrosine0.09 g
 
Methionine + Cystine† 0.119 g 11
 
Phenylalanine + Tyrosine† 0.235 g 22
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein3.79g8%
 

Essential Aminos

 
Histidine0.077 g11%
 
Isoleucine0.147 g10%
 
Leucine0.259 g9%
 
Lysine0.073 g3%
 
Methionine0.059 g
 
Phenylalanine0.184 g
 
Threonine0.1 g10%
 
Tryptophan0.049 g18%
 
Valine0.162 g9%
 

Non-essential Aminos

 
Arginine0.14 g
 
Alanine0.111 g
 
Aspartate0.155 g
 
Cystine0.107 g
 
Glutamate1.367 g
 
Glycine0.12 g
 
Hydroxyproline
 
Proline0.417 g
 
Serine0.179 g
 
Tyrosine0.1 g
 
Methionine + Cystine† 0.166 g 16
 
Phenylalanine + Tyrosine† 0.284 g 27
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Bulgur, cooked vs Couscous, cooked

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates18.58g6%
 
Dietary Fiber4.5g18%
 
Starch~
 
Sugars0.1g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates23.22g8%
 
Dietary Fiber1.4g6%
 
Starch~
 
Sugars0.1g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Bulgur, cooked vs Couscous, cooked

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.24g0%
 
Total Omega-3 Fatty Acids0.004g
 
Total Omega-6 Fatty Acids0.094g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.042g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.002g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.037g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.002g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.031g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.03g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.001g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.098g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.094g
 
Linolenic Acid   [Octadecatrienoic Acid]0.004g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.16g0%
 
Total Omega-3 Fatty Acids0.003g
 
Total Omega-6 Fatty Acids0.06g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.029g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.027g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.001g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.022g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.022g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.001g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.064g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.06g
 
Linolenic Acid   [Octadecatrienoic Acid]0.003g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Bulgur, cooked vs Couscous, cooked

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water77.76g
 
Ash0.34g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water72.57g
 
Ash0.26g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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