Penne vs. Couscous — In-Depth Nutrition Comparison
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A recap on differences between penne and couscous
- Penne is higher than couscous in phosphorus, calcium, zinc, iron, magnesium, fiber, and monounsaturated fat.
- Penne covers your daily phosphorus needs 14% more than couscous.
- Penne contains 79 times more saturated fat than couscous. While penne contains 2.3g of saturated fat, couscous contains only 0.029g.
- The glycemic index of penne is lower.
Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Couscous, cooked.
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 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% |
| Contains less SodiumSodium | -98% |
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.
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50.4% |
| Contains more FatsFats | +2400% |
| Contains more OtherOther | +323.1% |
| Contains more CarbsCarbs | +38.2% |
~equal in
Water
~72.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4445.5% |
| Contains more Poly. FatPolyunsaturated fat | +525% |
| Contains less Sat. FatSaturated fat | -98.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 27.5µg | 50% | |
| Phosphorus | 118mg | 22mg | 14% |
| Sodium | 248mg | 5mg | 11% |
| Saturated fat | 2.3g | 0.029g | 10% |
| Calcium | 89mg | 8mg | 8% |
| Zinc | 1.1mg | 0.26mg | 8% |
| Vitamin B5 | 0.371mg | 7% | |
| Fats | 4g | 0.16g | 6% |
| Vitamin B3 | 0.983mg | 6% | |
| Fiber | 2.7g | 1.4g | 5% |
| Copper | 0.041mg | 5% | |
| Vitamin B1 | 0.063mg | 5% | |
| Magnesium | 30mg | 8mg | 5% |
| Iron | 0.8mg | 0.38mg | 5% |
| Protein | 5.7g | 3.79g | 4% |
| Folate | 15µg | 4% | |
| Cholesterol | 12mg | 0mg | 4% |
| Vitamin B6 | 0.051mg | 4% | |
| Manganese | 0.084mg | 4% | |
| Vitamin B2 | 0.027mg | 2% | |
| Monounsaturated fat | 1g | 0.022g | 2% |
| Potassium | 122mg | 58mg | 2% |
| Carbs | 16.8g | 23.22g | 2% |
| Polyunsaturated fat | 0.4g | 0.064g | 2% |
| Choline | 3.3mg | 1% | |
| Calories | 126kcal | 112kcal | 1% |
| Vitamin E | 0.13mg | 1% | |
| Net carbs | 14.1g | 21.82g | N/A |
| Sugar | 1.9g | 0.1g | 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
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
0%
7%
Minerals Daily Need Coverage Score
20%
22%
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