Penne vs. Couscous — In-Depth Nutrition Comparison
Compare
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
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 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.
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
