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Pasta vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between Pasta and Couscous

  • 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 Pasta, fresh-refrigerated, plain, cooked and Couscous, cooked.

Infographic

Pasta vs Couscous 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.
Pasta
6
:
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%
Contains more Calcium +33.3%
Contains more Potassium +141.7%
Contains less Sodium -16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
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%
Contains more Calcium +33.3%
Contains more Potassium +141.7%
Contains less Sodium -16.7%

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.
Pasta
6
:
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 +∞%
Contains more Vitamin B5 +102.7%
Contains more Vitamin B6 +50%
Equal in Vitamin B3 - 0.983
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%
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%
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 +∞%
Contains more Vitamin B5 +102.7%
Contains more Vitamin B6 +50%
Equal in Vitamin B3 - 0.983

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Couscous
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
16%
Pasta
7%
Couscous
Minerals Daily Need Coverage Score
16%
Pasta
22%
Couscous

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.