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Couscous vs Noodle - In-Depth Nutrition Comparison

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How are Couscous and Noodle different?

  • Couscous is higher in Selenium, however Noodle is richer in Vitamin B1, Folate, Iron, Manganese, Vitamin B2, Phosphorus, Vitamin B3, and Copper.
  • Daily need coverage for Vitamin B1 from Noodle is 19% higher.

Couscous, cooked and Noodles, egg, enriched, cooked are the varieties used in this article.

Infographic

Couscous vs Noodle 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +52.6%
Contains more Calcium +50%
Contains more Iron +286.8%
Contains more Magnesium +162.5%
Contains more Phosphorus +245.5%
Contains more Zinc +150%
Contains more Copper +139%
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 56% 15% 33% 4% 1% 18% 33%
Contains more Potassium +52.6%
Contains more Calcium +50%
Contains more Iron +286.8%
Contains more Magnesium +162.5%
Contains more Phosphorus +245.5%
Contains more Zinc +150%
Contains more Copper +139%
Equal in Sodium - 5

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
:
8
Noodle
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +358.7%
Contains more Vitamin B2 +403.7%
Contains more Vitamin B3 +111.3%
Contains more Folate +460%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 0%
Contains more Vitamin B5 +41.1%
Contains more Vitamin B6 +10.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +30.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +358.7%
Contains more Vitamin B2 +403.7%
Contains more Vitamin B3 +111.3%
Contains more Folate +460%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.046

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Noodle Opinion
Net carbs 21.82g 23.96g Noodle
Protein 3.79g 4.54g Noodle
Fats 0.16g 2.07g Noodle
Carbs 23.22g 25.16g Noodle
Calories 112kcal 138kcal Noodle
Starch g g
Fructose g 0g Noodle
Sugar 0.1g 0.4g Couscous
Fiber 1.4g 1.2g Couscous
Calcium 8mg 12mg Noodle
Iron 0.38mg 1.47mg Noodle
Magnesium 8mg 21mg Noodle
Phosphorus 22mg 76mg Noodle
Potassium 58mg 38mg Couscous
Sodium 5mg 5mg
Zinc 0.26mg 0.65mg Noodle
Copper 0.041mg 0.098mg Noodle
Vitamin A 0IU 21IU Noodle
Vitamin E 0.13mg 0.17mg Noodle
Vitamin D 0IU 4IU Noodle
Vitamin D 0µg 0.1µg Noodle
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.289mg Noodle
Vitamin B2 0.027mg 0.136mg Noodle
Vitamin B3 0.983mg 2.077mg Noodle
Vitamin B5 0.371mg 0.263mg Couscous
Vitamin B6 0.051mg 0.046mg Couscous
Folate 15µg 84µg Noodle
Vitamin B12 0µg 0.09µg Noodle
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg 0.043mg Couscous
Threonine 0.1mg 0.138mg Noodle
Isoleucine 0.147mg 0.19mg Noodle
Leucine 0.259mg 0.365mg Noodle
Lysine 0.073mg 0.137mg Noodle
Methionine 0.059mg 0.086mg Noodle
Phenylalanine 0.184mg 0.24mg Noodle
Valine 0.162mg 0.22mg Noodle
Histidine 0.077mg 0.121mg Noodle
Cholesterol 0mg 29mg Couscous
Trans Fat g 0.029g Couscous
Saturated Fat 0.029g 0.419g Couscous
Monounsaturated Fat 0.022g 0.581g Noodle
Polyunsaturated fat 0.064g 0.552g Noodle

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
21
Noodle
Mineral Summary Score
7
Couscous
20
Noodle

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 food.
Protein
23%
Couscous
27%
Noodle
Carbohydrates
23%
Couscous
25%
Noodle
Fats
1%
Couscous
10%
Noodle

Comparison summary

Which food is richer in minerals?
Noodle
Noodle is relatively richer in minerals
Which food is lower in glycemic index?
Noodle
Noodle is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Noodle
Noodle is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.3g)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.39g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Noodle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.