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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.

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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
:
6
Noodle
Contains more Potassium +52.6%
Contains more Iron +286.8%
Contains more Calcium +50%
Contains more Magnesium +162.5%
Contains more Copper +139%
Contains more Zinc +150%
Contains more Phosphorus +245.5%
Equal in Sodium - 5
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 4% 4% 15% 33% 18% 33% 1%
Contains more Potassium +52.6%
Contains more Iron +286.8%
Contains more Calcium +50%
Contains more Magnesium +162.5%
Contains more Copper +139%
Contains more Zinc +150%
Contains more Phosphorus +245.5%
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 Vitamin B12 +∞%
Contains more Folate +460%
Equal in Vitamin B6 - 0.046
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 4% 3% 73% 32% 39% 16% 11% 12% 0% 63%
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 Vitamin B12 +∞%
Contains more Folate +460%
Equal in Vitamin B6 - 0.046

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 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 Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.3g)
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)

All nutrients comparison - raw data values

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

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.