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Pasta vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pasta
Pasta contains less Sugars (difference - 0.1g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.121g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pasta Couscous
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pasta Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Pasta
4
Couscous
Mineral Summary Score
10
Pasta
5
Couscous

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pasta
5
:
Contains more Iron +200%
Contains more Magnesium +125%
Contains more Copper +126.8%
Contains more Zinc +115.4%
Contains more Phosphorus +186.4%
Contains more Calcium +33.3%
Contains more Potassium +141.7%
Contains less Sodium -16.7%
Contains more Iron +200%
Contains more Magnesium +125%
Contains more Copper +126.8%
Contains more Zinc +115.4%
Contains more Phosphorus +186.4%
Contains more Calcium +33.3%
Contains more Potassium +141.7%
Contains less Sodium -16.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pasta
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +231.7%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B5 +102.7%
Contains more Vitamin B6 +50%
Equal in Vitamin B3 - 0.983
Contains more Vitamin A +∞%
Contains more Vitamin B1 +231.7%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B5 +102.7%
Contains more Vitamin B6 +50%
Equal in Vitamin B3 - 0.983

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
31%
Pasta
23%
Couscous
Carbohydrates
25%
Pasta
23%
Couscous
Fats
5%
Pasta
1%
Couscous

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pasta Couscous Opinion
Calories 131 112 Pasta
Protein 5.15 3.79 Pasta
Fats 1.05 0.16 Pasta
Vitamin C 0 0
Carbs 24.93 23.22 Pasta
Cholesterol 33 0 Couscous
Vitamin D 0 Couscous
Iron 1.14 0.38 Pasta
Calcium 6 8 Couscous
Potassium 24 58 Couscous
Magnesium 18 8 Pasta
Sugars 0.1 Couscous
Fiber 1.4 Couscous
Copper 0.093 0.041 Pasta
Zinc 0.56 0.26 Pasta
Starch
Phosphorus 63 22 Pasta
Sodium 6 5 Couscous
Vitamin A 20 0 Pasta
Vitamin E 0.13 Couscous
Vitamin D 0 Couscous
Vitamin B1 0.209 0.063 Pasta
Vitamin B2 0.15 0.027 Pasta
Vitamin B3 0.992 0.983 Pasta
Vitamin B5 0.183 0.371 Couscous
Vitamin B6 0.034 0.051 Couscous
Vitamin B12 0.14 0 Pasta
Vitamin K 0.1 Couscous
Folic acid (B9) 57 0 Pasta
Trans Fat
Saturated Fat 0.15 0.029 Couscous
Monounsaturated Fat 0.124 0.022 Pasta
Polyunsaturated fat 0.429 0.064 Pasta
Tryptophan 0.065 0.049 Pasta
Threonine 0.134 0.1 Pasta
Isoleucine 0.197 0.147 Pasta
Leucine 0.348 0.259 Pasta
Lysine 0.097 0.073 Pasta
Methionine 0.079 0.059 Pasta
Phenylalanine 0.247 0.184 Pasta
Valine 0.217 0.162 Pasta
Histidine 0.103 0.077 Pasta
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.