Bread Whole-wheatvsCouscous Dry
Bread Whole-wheat has 254 calories and 12g protein per 100g. Couscous Dry has 376 calories and 13g protein per 100g Couscous Dry has more protein, Bread Whole-wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread Whole-wheat vs Couscous Dry
Go with Bread Whole-wheat at just 254 kcal per 100g — 32% fewer calories.
Bread Whole-wheat will keep you satisfied longer with 6g fiber, 12.3g protein, 3.5g fat — fat and protein slow digestion while fiber adds bulk.
Bread Whole-wheat's natural fat (3.5g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Bread Whole-wheat packs 12.3g of protein per 100g (19% of calories from protein) — the better pick for muscle growth and recovery.
Couscous Dry is the heart-friendlier option with lower saturated fat, less sodium.
Bread Whole-wheat provides 250mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Bread Whole-wheat
High in sodium at 450mg 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 Whole-wheat Commercially Prepared | Couscous Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 376kcal19% | <0.1kcal |
| Protein | 12g25% | 13g26% | <0.1g |
| Total Fat | 3.5g5% | 0.64g1% | +2.9g |
| Saturated Fat | 0.73g4% | 0.12g1% | +0.61g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 77g28% | <0.1g |
| Dietary Fiber | 6.0g21% | 5.0g18% | +1.0g |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | — | — |
| Vitamin B6 | 0.22mg13% | 0.11mg6% | +0.11mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 20mcg5% | +22mcg |
| Thiamin (B1) | 0.39mg33% | 0.16mg14% | +0.23mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg6% | +<0.1mg |
| Niacin (B3) | 4.4mg28% | 3.5mg22% | +0.94mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 10mg0% | +440mg |
| Calcium | 163mg13% | 24mg2% | +139mg |
| Iron | 2.6mg14% | 1.1mg6% | +1.5mg |
| Potassium | 250mg5% | 166mg4% | +84mg |
| Phosphorus | 212mg17% | 170mg14% | +42mg |
| Magnesium | 77mg18% | 44mg10% | +33mg |
| Zinc | 1.8mg16% | 0.83mg8% | +0.93mg |
| Copper | 0.23mg25% | 0.25mg27% | <0.1mg |
| Manganese | 2.2mg95% | 0.78mg34% | +1.4mg |
| Selenium | 26mcg47% | — | — |
🔬Nutritional Analysis
Calories: Bread Whole-wheat is significantly lower in calories at just 254 kcal per 100g compared to 376 kcal for Couscous Dry — that's 48% fewer calories, making Bread Whole-wheat the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Bread Whole-wheat providing 12.3g and Couscous Dry providing 12.8g per 100g.
Fat: Bread Whole-wheat has more fat (3.55g 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 Thiamin (B1) (Bread Whole-wheat: 0.391mg vs 0.163mg), Riboflavin (B2) (Bread Whole-wheat: 0.166mg vs 0.078mg), Folate (Bread Whole-wheat: 42mcg vs 20mcg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat: 450mg vs 10mg), Calcium (Bread Whole-wheat: 163mg vs 24mg), Manganese (Bread Whole-wheat: 2.18mg vs 0.78mg).
Diet Suitability: Couscous Dry fits a low-fat diet. Couscous Dry fits a low-sodium diet. Bread Whole-wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread Whole-wheat or Couscous Dry?
- Couscous Dry has more protein with 12.8g per 100g compared to 12.3g for Bread Whole-wheat.
- Which is lower in calories, Bread Whole-wheat or Couscous Dry?
- Bread Whole-wheat is lower in calories with 254 kcal per 100g versus 376 kcal.
- Is Bread Whole-wheat or Couscous Dry healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g 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 Whole-wheat or Couscous Dry?
- Couscous Dry is leaner with 0.64g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread Whole-wheat or Couscous Dry?
- Bread Whole-wheat has more fiber with 6g per 100g compared to 5g.