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Couscous vs Pasta - In-Depth Nutrition Comparison

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Summary of differences between Couscous and Pasta

  • Couscous has less Folate, Vitamin B1, Iron, Vitamin B2, Manganese, Phosphorus, Vitamin B12, and Copper than Pasta.
  • Pasta covers your daily need of Folate 12% more than Couscous.

These are the specific foods used in this comparison Couscous, cooked and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Couscous vs Pasta 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
:
5
Pasta
Contains more Calcium +33.3%
Contains more Potassium +141.7%
Contains less Sodium -16.7%
Contains more Iron +200%
Contains more Magnesium +125%
Contains more Copper +126.8%
Contains more Zinc +115.4%
Contains more Phosphorus +186.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Calcium +33.3%
Contains more Potassium +141.7%
Contains less Sodium -16.7%
Contains more Iron +200%
Contains more Magnesium +125%
Contains more Copper +126.8%
Contains more Zinc +115.4%
Contains more Phosphorus +186.4%

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
:
6
Pasta
Contains more Vitamin B5 +102.7%
Contains more Vitamin B6 +50%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +231.7%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B12 +∞%
Contains more Folate +326.7%
Equal in Vitamin B3 - 0.992
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% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin B5 +102.7%
Contains more Vitamin B6 +50%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +231.7%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B12 +∞%
Contains more Folate +326.7%
Equal in Vitamin B3 - 0.992

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
16
Pasta
Mineral Summary Score
7
Couscous
17
Pasta

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
31%
Pasta
Carbohydrates
23%
Couscous
25%
Pasta
Fats
1%
Couscous
5%
Pasta

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 Pasta
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pasta
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 lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.121g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Couscous Pasta Opinion
Calories 112 131 Pasta
Protein 3.79 5.15 Pasta
Fats 0.16 1.05 Pasta
Vitamin C 0 0
Carbs 23.22 24.93 Pasta
Cholesterol 0 33 Couscous
Vitamin D 0 Couscous
Iron 0.38 1.14 Pasta
Calcium 8 6 Couscous
Potassium 58 24 Couscous
Magnesium 8 18 Pasta
Sugar 0.1 Pasta
Fiber 1.4 Couscous
Copper 0.041 0.093 Pasta
Zinc 0.26 0.56 Pasta
Starch
Phosphorus 22 63 Pasta
Sodium 5 6 Couscous
Vitamin A 0 20 Pasta
Vitamin E 0.13 Couscous
Vitamin D 0 Couscous
Vitamin B1 0.063 0.209 Pasta
Vitamin B2 0.027 0.15 Pasta
Vitamin B3 0.983 0.992 Pasta
Vitamin B5 0.371 0.183 Couscous
Vitamin B6 0.051 0.034 Couscous
Vitamin B12 0 0.14 Pasta
Vitamin K 0.1 Couscous
Folate 15 64 Pasta
Trans Fat
Saturated Fat 0.029 0.15 Couscous
Monounsaturated Fat 0.022 0.124 Pasta
Polyunsaturated fat 0.064 0.429 Pasta
Tryptophan 0.049 0.065 Pasta
Threonine 0.1 0.134 Pasta
Isoleucine 0.147 0.197 Pasta
Leucine 0.259 0.348 Pasta
Lysine 0.073 0.097 Pasta
Methionine 0.059 0.079 Pasta
Phenylalanine 0.184 0.247 Pasta
Valine 0.162 0.217 Pasta
Histidine 0.077 0.103 Pasta
Fructose

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.