Couscous vs. Penne — In-Depth Nutrition Comparison
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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
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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" 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 | +∞% |
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% |
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% |
