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Couscous vs Spaghetti - In-Depth Nutrition Comparison

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Significant differences between Couscous and Spaghetti

  • Couscous has more Vitamin B5, however Spaghetti is richer in Manganese, Copper, and Phosphorus.
  • Spaghetti has 3 times less Vitamin B5 than Couscous. Couscous has 0.371mg of Vitamin B5, while Spaghetti has 0.112mg.

Specific food types used in this comparison are Couscous, cooked and Pasta, cooked, unenriched, without added salt.

Infographic

Couscous vs Spaghetti 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
Contains more Calcium +14.3%
Contains more Potassium +31.8%
Contains more Iron +31.6%
Contains more Magnesium +125%
Contains more Phosphorus +163.6%
Contains less Sodium -80%
Contains more Zinc +96.2%
Contains more Copper +143.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +14.3%
Contains more Potassium +31.8%
Contains more Iron +31.6%
Contains more Magnesium +125%
Contains more Phosphorus +163.6%
Contains less Sodium -80%
Contains more Zinc +96.2%
Contains more Copper +143.9%

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
:
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +231.3%
Contains more Folate +114.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.049
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +231.3%
Contains more Folate +114.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.049

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

All nutrients comparison - raw data values

Nutrient Couscous Spaghetti Opinion
Net carbs 21.82g 29.06g Spaghetti
Protein 3.79g 5.8g Spaghetti
Fats 0.16g 0.93g Spaghetti
Carbs 23.22g 30.86g Spaghetti
Calories 112kcal 158kcal Spaghetti
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar 0.1g 0.56g Couscous
Fiber 1.4g 1.8g Spaghetti
Calcium 8mg 7mg Couscous
Iron 0.38mg 0.5mg Spaghetti
Magnesium 8mg 18mg Spaghetti
Phosphorus 22mg 58mg Spaghetti
Potassium 58mg 44mg Couscous
Sodium 5mg 1mg Spaghetti
Zinc 0.26mg 0.51mg Spaghetti
Copper 0.041mg 0.1mg Spaghetti
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.06mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.02mg Couscous
Vitamin B2 0.027mg 0.02mg Couscous
Vitamin B3 0.983mg 0.4mg Couscous
Vitamin B5 0.371mg 0.112mg Couscous
Vitamin B6 0.051mg 0.049mg Couscous
Folate 15µg 7µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg 0.083mg Spaghetti
Threonine 0.1mg 0.206mg Spaghetti
Isoleucine 0.147mg 0.228mg Spaghetti
Leucine 0.259mg 0.44mg Spaghetti
Lysine 0.073mg 0.133mg Spaghetti
Methionine 0.059mg 0.065mg Spaghetti
Phenylalanine 0.184mg 0.297mg Spaghetti
Valine 0.162mg 0.262mg Spaghetti
Histidine 0.077mg 0.132mg Spaghetti
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 0.176g Couscous
Monounsaturated Fat 0.022g 0.131g Spaghetti
Polyunsaturated fat 0.064g 0.326g Spaghetti

Which food is preferable for your diet?

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

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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
3
Spaghetti
Mineral Summary Score
7
Couscous
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
23%
Couscous
31%
Spaghetti
Fats
1%
Couscous
4%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.147g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.3)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.