Bread White WheatvsCouscous Dry
Bread White Wheat has 238 calories and 11g protein per 100g. Couscous Dry has 376 calories and 13g protein per 100g Couscous Dry has more protein, Bread White Wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread White Wheat vs Couscous Dry
Go with Bread White Wheat at just 238 kcal per 100g — 37% fewer calories.
Bread White Wheat will keep you satisfied longer with 9.2g fiber, 10.7g protein — fat and protein slow digestion while fiber adds bulk.
Bread White Wheat packs 10.7g of protein per 100g (18% of calories from protein) — the better pick for muscle growth and recovery.
Bread White Wheat is the heart-friendlier option with more fiber.
Bread White Wheat provides 684mg of calcium per 100g — a much better source for bone health.
Bread White Wheat has 4.9mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Bread White Wheat
High in sodium at 478mg per 100g, so it may not be the best fit for a low-sodium diet.
Couscous Dry
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bread White Wheat | Couscous Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 238kcal12% | 376kcal19% | <0.1kcal |
| Protein | 11g21% | 13g26% | <0.1g |
| Total Fat | 2.1g3% | 0.64g1% | +1.5g |
| Saturated Fat | 0.63g3% | 0.12g1% | +0.51g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 44g16% | 77g28% | <0.1g |
| Dietary Fiber | 9.2g33% | 5.0g18% | +4.2g |
| Sugars | 5.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.38mg3% | — | — |
| Vitamin K | 7.7mcg6% | — | — |
| Vitamin B6 | <0.1mg5% | 0.11mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 127mcg32% | 20mcg5% | +107mcg |
| Thiamin (B1) | 0.51mg43% | 0.16mg14% | +0.35mg |
| Riboflavin (B2) | 0.26mg20% | <0.1mg6% | +0.18mg |
| Niacin (B3) | 4.5mg28% | 3.5mg22% | +0.97mg |
| 🔶Minerals | |||
| Sodium | 478mg21% | 10mg0% | +468mg |
| Calcium | 684mg53% | 24mg2% | +660mg |
| Iron | 4.9mg27% | 1.1mg6% | +3.8mg |
| Potassium | 127mg3% | 166mg4% | <0.1mg |
| Phosphorus | 103mg8% | 170mg14% | <0.1mg |
| Magnesium | 26mg6% | 44mg10% | <0.1mg |
| Zinc | 0.95mg9% | 0.83mg8% | +0.12mg |
| Copper | 0.15mg17% | 0.25mg27% | <0.1mg |
| Manganese | 0.63mg28% | 0.78mg34% | <0.1mg |
| Selenium | 16mcg29% | — | — |
🔬Nutritional Analysis
Calories: Bread White Wheat is significantly lower in calories at just 238 kcal per 100g compared to 376 kcal for Couscous Dry — that's 58% fewer calories, making Bread White Wheat the better choice for calorie-conscious diets.
Protein: Couscous Dry has more protein per 100g (12.8g vs 10.7g), but Bread White Wheat delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Bread White Wheat has more fat (2.15g vs 0.64g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Folate (Bread White Wheat: 127mcg vs 20mcg), Riboflavin (B2) (Bread White Wheat: 0.255mg vs 0.078mg), Thiamin (B1) (Bread White Wheat: 0.51mg vs 0.163mg).
Key Minerals: Notable mineral differences include Sodium (Bread White Wheat: 478mg vs 10mg), Calcium (Bread White Wheat: 684mg vs 24mg), Iron (Bread White Wheat: 4.89mg vs 1.08mg).
Diet Suitability: Both fit a low-fat diet. Couscous Dry fits a low-sodium diet. Bread White Wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread White Wheat or Couscous Dry?
- Couscous Dry has more protein with 12.8g per 100g compared to 10.7g for Bread White Wheat.
- Which is lower in calories, Bread White Wheat or Couscous Dry?
- Bread White Wheat is lower in calories with 238 kcal per 100g versus 376 kcal.
- Is Bread White Wheat or Couscous Dry healthier?
- It depends on your goals. Bread White Wheat has 238 calories and 10.7g protein per 100g, while Couscous Dry has 376 calories and 12.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread White Wheat or Couscous Dry?
- Couscous Dry is leaner with 0.64g of fat per 100g compared to 2.15g.
- Which has more fiber, Bread White Wheat or Couscous Dry?
- Bread White Wheat has more fiber with 9.2g per 100g compared to 5g.