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  6. Couscous vs. Cellophane noodles

Couscous vs. Cellophane noodles — In-Depth Nutrition Comparison

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Differences between couscous and cellophane noodles

  • Couscous has more selenium and vitamin B5, while cellophane noodles have more iron, choline, and vitamin B1.
  • Couscous's daily need coverage for selenium is 36% higher.
  • Cellophane noodles contain 6 times less potassium than couscous. Couscous contains 58mg of potassium, while cellophane noodles contain 10mg.
  • 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 Couscous, cooked and Noodles, chinese, cellophane or long rice (mung beans), dehydrated.

Infographic

Couscous vs Cellophane noodles infographic
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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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +480%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +248.1%
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%

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% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
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%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more CholineCholine +2724.2%
~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 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
Contains more ProteinProtein +2268.8%
Contains more FatsFats +166.7%
Contains more WaterWater +440.8%
Contains more CarbsCarbs +270.8%
~equal in Other ~0.27g

Fat Type Comparison

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

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.