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  6. Couscous vs. Pasta

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
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.
Couscous
Couscous
4
:
6
Pasta
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 Phosphorus +186.4%
Contains more Zinc +115.4%
Contains more Copper +126.8%
Contains more Manganese +166.7%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
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 Phosphorus +186.4%
Contains more Zinc +115.4%
Contains more Copper +126.8%
Contains more Manganese +166.7%

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.
Couscous
Couscous
5
:
6
Pasta
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 Folate +326.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992
Couscous
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%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 Folate +326.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Pasta
Pasta
Contains more Protein +35.9%
Contains more Fats +556.3%
Contains more Other +19.2%
Equal in Carbs - 24.93
Equal in Water - 68.56
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +35.9%
Contains more Fats +556.3%
Contains more Other +19.2%
Equal in Carbs - 24.93
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Pasta
Pasta
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +463.6%
Contains more Polyunsaturated fat +570.3%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +463.6%
Contains more Polyunsaturated fat +570.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Pasta
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Pasta Opinion
Net carbs 21.82g 24.93g Pasta
Protein 3.79g 5.15g Pasta
Fats 0.16g 1.05g Pasta
Carbs 23.22g 24.93g Pasta
Calories 112kcal 131kcal Pasta
Sugar 0.1g Pasta
Fiber 1.4g Couscous
Calcium 8mg 6mg Couscous
Iron 0.38mg 1.14mg Pasta
Magnesium 8mg 18mg Pasta
Phosphorus 22mg 63mg Pasta
Potassium 58mg 24mg Couscous
Sodium 5mg 6mg Couscous
Zinc 0.26mg 0.56mg Pasta
Copper 0.041mg 0.093mg Pasta
Manganese 0.084mg 0.224mg Pasta
Selenium 27.5µg Couscous
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.209mg Pasta
Vitamin B2 0.027mg 0.15mg Pasta
Vitamin B3 0.983mg 0.992mg Pasta
Vitamin B5 0.371mg 0.183mg Couscous
Vitamin B6 0.051mg 0.034mg Couscous
Folate 15µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.065mg Pasta
Threonine 0.1mg 0.134mg Pasta
Isoleucine 0.147mg 0.197mg Pasta
Leucine 0.259mg 0.348mg Pasta
Lysine 0.073mg 0.097mg Pasta
Methionine 0.059mg 0.079mg Pasta
Phenylalanine 0.184mg 0.247mg Pasta
Valine 0.162mg 0.217mg Pasta
Histidine 0.077mg 0.103mg Pasta
Cholesterol 0mg 33mg Couscous
Saturated Fat 0.029g 0.15g Couscous
Monounsaturated Fat 0.022g 0.124g Pasta
Polyunsaturated fat 0.064g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
16%
Pasta
Minerals Daily Need Coverage Score
22%
Couscous
16%
Pasta

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 contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 33mg)
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.

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. 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.