Couscous vs. Penne — In-Depth Nutrition Comparison
Compare
A recap on differences between couscous and penne
- Penne is higher than couscous in phosphorus, calcium, zinc, iron, magnesium, and fiber.
- Penne covers your daily phosphorus needs 14% more than couscous.
- The amount of sugar in couscous is lower.
- The glycemic index of penne is lower.
Food varieties used in this article are Couscous, cooked and KASHI Three Cheese Penne, frozen, unprepared.
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.
| Contains more CopperCopper | +∞% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +275% |
| Contains more CalciumCalcium | +1012.5% |
| Contains more PotassiumPotassium | +110.3% |
| Contains more IronIron | +110.5% |
| Contains more ZincZinc | +323.1% |
| Contains more PhosphorusPhosphorus | +436.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +38.2% |
| Contains more ProteinProtein | +50.4% |
| Contains more FatsFats | +2400% |
| Contains more OtherOther | +323.1% |
~equal in
Water
~72.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +4445.5% |
| Contains more Poly. FatPolyunsaturated fat | +525% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 27.5µg | 50% | |
| Phosphorus | 22mg | 118mg | 14% |
| Sodium | 5mg | 248mg | 11% |
| Saturated fat | 0.029g | 2.3g | 10% |
| Calcium | 8mg | 89mg | 8% |
| Zinc | 0.26mg | 1.1mg | 8% |
| Vitamin B5 | 0.371mg | 7% | |
| Fats | 0.16g | 4g | 6% |
| Vitamin B3 | 0.983mg | 6% | |
| Fiber | 1.4g | 2.7g | 5% |
| Copper | 0.041mg | 5% | |
| Vitamin B1 | 0.063mg | 5% | |
| Magnesium | 8mg | 30mg | 5% |
| Iron | 0.38mg | 0.8mg | 5% |
| Protein | 3.79g | 5.7g | 4% |
| Folate | 15µg | 4% | |
| Cholesterol | 0mg | 12mg | 4% |
| Vitamin B6 | 0.051mg | 4% | |
| Manganese | 0.084mg | 4% | |
| Vitamin B2 | 0.027mg | 2% | |
| Monounsaturated fat | 0.022g | 1g | 2% |
| Potassium | 58mg | 122mg | 2% |
| Carbs | 23.22g | 16.8g | 2% |
| Polyunsaturated fat | 0.064g | 0.4g | 2% |
| Choline | 3.3mg | 1% | |
| Calories | 112kcal | 126kcal | 1% |
| Vitamin E | 0.13mg | 1% | |
| Net carbs | 21.82g | 14.1g | N/A |
| Sugar | 0.1g | 1.9g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.1mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.259mg | 0% | |
| Lysine | 0.073mg | 0% | |
| Methionine | 0.059mg | 0% | |
| Phenylalanine | 0.184mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
0%
Minerals Daily Need Coverage Score
22%
20%
Comparison summary
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 22)
Which food is cheaper?
Penne is cheaper (difference - $1.3)
Which food is richer in minerals?
Penne is relatively richer in minerals
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 243mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 2.271g)
Which food is richer in vitamins?
Couscous is relatively richer in vitamins