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  6. Cellophane noodles vs. Couscous

Cellophane noodles vs. Couscous — In-Depth Nutrition Comparison

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Differences between cellophane noodles and couscous

  • Cellophane noodles have more iron, choline, and vitamin B1, while couscous has more selenium and vitamin B5.
  • Couscous's daily need coverage for selenium is 36% higher.
  • Couscous contains 28 times less choline than cellophane noodles. Cellophane noodles contain 93.2mg of choline, while couscous contains 3.3mg.
  • Cellophane noodles have a lower glycemic index. The glycemic index of cellophane noodles is 39, while the glycemic index of couscous is 65.

The food types used in this comparison are Noodles, chinese, cellophane or long rice (mung beans), dehydrated and Couscous, cooked.

Infographic

Cellophane noodles 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more CalciumCalcium +212.5%
Contains more IronIron +471.1%
Contains more CopperCopper +97.6%
Contains more ZincZinc +57.7%
Contains more PhosphorusPhosphorus +45.5%
Contains more ManganeseManganese +19%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +480%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +248.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more CholineCholine +2724.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +391.5%
Contains more Vitamin B5Vitamin B5 +271%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.051mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cellophane noodles Couscous DV% diff.
Selenium 7.9µg 27.5µg 36%
Iron 2.17mg 0.38mg 22%
Carbs 86.09g 23.22g 21%
Choline 93.2mg 3.3mg 16%
Calories 351kcal 112kcal 12%
Protein 0.16g 3.79g 7%
Vitamin B1 0.15mg 0.063mg 7%
Vitamin B5 0.1mg 0.371mg 5%
Vitamin B3 0.2mg 0.983mg 5%
Fiber 0.5g 1.4g 4%
Copper 0.081mg 0.041mg 4%
Folate 2µg 15µg 3%
Vitamin B2 0mg 0.027mg 2%
Calcium 25mg 8mg 2%
Phosphorus 32mg 22mg 1%
Potassium 10mg 58mg 1%
Magnesium 3mg 8mg 1%
Manganese 0.1mg 0.084mg 1%
Zinc 0.41mg 0.26mg 1%
Fats 0.06g 0.16g 0%
Net carbs 85.59g 21.82g N/A
Sugar 0g 0.1g N/A
Sodium 10mg 5mg 0%
Vitamin E 0.13mg 0.13mg 0%
Vitamin B6 0.05mg 0.051mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.017g 0.029g 0%
Monounsaturated fat 0.008g 0.022g 0%
Polyunsaturated fat 0.018g 0.064g 0%
Tryptophan 0.002mg 0.049mg 0%
Threonine 0.005mg 0.1mg 0%
Isoleucine 0.007mg 0.147mg 0%
Leucine 0.013mg 0.259mg 0%
Lysine 0.011mg 0.073mg 0%
Methionine 0.002mg 0.059mg 0%
Phenylalanine 0.01mg 0.184mg 0%
Valine 0.008mg 0.162mg 0%
Histidine 0.005mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 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 CarbsCarbs +270.8%
Contains more ProteinProtein +2268.8%
Contains more FatsFats +166.7%
Contains more WaterWater +440.8%
~equal in Other ~0.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +255.6%

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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. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.