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Spaghetti vs. Couscous — In-Depth Nutrition Comparison

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Significant differences between Spaghetti and Couscous

  • Spaghetti has more Manganese, Copper, and Phosphorus, however, Couscous is richer in Vitamin B5.
  • Couscous has 3 times less Phosphorus than Spaghetti. Spaghetti has 58mg of Phosphorus, while Couscous has 22mg.

Specific food types used in this comparison are Pasta, cooked, unenriched, without added salt and Couscous, cooked.

Infographic

Spaghetti vs Couscous infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +31.6%
Contains more Magnesium +125%
Contains more Phosphorus +163.6%
Contains less Sodium -80%
Contains more Zinc +96.2%
Contains more Copper +143.9%
Contains more Manganese +283.3%
Contains more Calcium +14.3%
Contains more Potassium +31.8%
Equal in Selenium - 27.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Iron +31.6%
Contains more Magnesium +125%
Contains more Phosphorus +163.6%
Contains less Sodium -80%
Contains more Zinc +96.2%
Contains more Copper +143.9%
Contains more Manganese +283.3%
Contains more Calcium +14.3%
Contains more Potassium +31.8%
Equal in Selenium - 27.5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +231.3%
Contains more Folate +114.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.051
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +231.3%
Contains more Folate +114.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.051

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53%
Contains more Fats +481.3%
Contains more Carbs +32.9%
Contains more Water +16.8%
Equal in Other - 0.26
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +53%
Contains more Fats +481.3%
Contains more Carbs +32.9%
Contains more Water +16.8%
Equal in Other - 0.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +495.5%
Contains more Polyunsaturated fat +409.4%
Contains less Saturated Fat -83.5%
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +495.5%
Contains more Polyunsaturated fat +409.4%
Contains less Saturated Fat -83.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Couscous
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Couscous Opinion
Net carbs 29.06g 21.82g Spaghetti
Protein 5.8g 3.79g Spaghetti
Fats 0.93g 0.16g Spaghetti
Carbs 30.86g 23.22g Spaghetti
Calories 158kcal 112kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g 0.1g Couscous
Fiber 1.8g 1.4g Spaghetti
Calcium 7mg 8mg Couscous
Iron 0.5mg 0.38mg Spaghetti
Magnesium 18mg 8mg Spaghetti
Phosphorus 58mg 22mg Spaghetti
Potassium 44mg 58mg Couscous
Sodium 1mg 5mg Spaghetti
Zinc 0.51mg 0.26mg Spaghetti
Copper 0.1mg 0.041mg Spaghetti
Manganese 0.322mg 0.084mg Spaghetti
Selenium 26.4µg 27.5µg Couscous
Vitamin E 0.06mg 0.13mg Couscous
Vitamin B1 0.02mg 0.063mg Couscous
Vitamin B2 0.02mg 0.027mg Couscous
Vitamin B3 0.4mg 0.983mg Couscous
Vitamin B5 0.112mg 0.371mg Couscous
Vitamin B6 0.049mg 0.051mg Couscous
Folate 7µg 15µg Couscous
Vitamin K 0µg 0.1µg Couscous
Tryptophan 0.083mg 0.049mg Spaghetti
Threonine 0.206mg 0.1mg Spaghetti
Isoleucine 0.228mg 0.147mg Spaghetti
Leucine 0.44mg 0.259mg Spaghetti
Lysine 0.133mg 0.073mg Spaghetti
Methionine 0.065mg 0.059mg Spaghetti
Phenylalanine 0.297mg 0.184mg Spaghetti
Valine 0.262mg 0.162mg Spaghetti
Histidine 0.132mg 0.077mg Spaghetti
Saturated Fat 0.176g 0.029g Couscous
Monounsaturated Fat 0.131g 0.022g Spaghetti
Polyunsaturated fat 0.326g 0.064g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Spaghetti
7%
Couscous
Minerals Daily Need Coverage Score
30%
Spaghetti
22%
Couscous

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.147g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.3)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.