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Spaghetti vs. Couscous — In-Depth Nutrition Comparison

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Significant differences between spaghetti and couscous

  • Spaghetti has more manganese, copper, and phosphorus; however, couscous is richer in vitamin B5.
  • Couscous has 3 times less phosphorus than spaghetti. Spaghetti has 58mg of phosphorus, while couscous has 22mg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of spaghetti is 49.

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

Infographic

Spaghetti vs Couscous 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +125%
Contains more IronIron +31.6%
Contains more CopperCopper +143.9%
Contains more ZincZinc +96.2%
Contains more PhosphorusPhosphorus +163.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +283.3%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +31.8%
~equal in Selenium ~27.5µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more CholineCholine +93.9%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +231.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.051mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Couscous DV% diff.
Starch 26.01g 11%
Manganese 0.322mg 0.084mg 10%
Copper 0.1mg 0.041mg 7%
Vitamin B5 0.112mg 0.371mg 5%
Phosphorus 58mg 22mg 5%
Protein 5.8g 3.79g 4%
Vitamin B3 0.4mg 0.983mg 4%
Vitamin B1 0.02mg 0.063mg 4%
Carbs 30.86g 23.22g 3%
Zinc 0.51mg 0.26mg 2%
Calories 158kcal 112kcal 2%
Fiber 1.8g 1.4g 2%
Iron 0.5mg 0.38mg 2%
Folate 7µg 15µg 2%
Magnesium 18mg 8mg 2%
Polyunsaturated fat 0.326g 0.064g 2%
Selenium 26.4µg 27.5µg 2%
Choline 6.4mg 3.3mg 1%
Saturated fat 0.176g 0.029g 1%
Vitamin B2 0.02mg 0.027mg 1%
Fats 0.93g 0.16g 1%
Net carbs 29.06g 21.82g N/A
Calcium 7mg 8mg 0%
Potassium 44mg 58mg 0%
Sugar 0.56g 0.1g N/A
Sodium 1mg 5mg 0%
Vitamin E 0.06mg 0.13mg 0%
Vitamin B6 0.049mg 0.051mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.131g 0.022g 0%
Tryptophan 0.083mg 0.049mg 0%
Threonine 0.206mg 0.1mg 0%
Isoleucine 0.228mg 0.147mg 0%
Leucine 0.44mg 0.259mg 0%
Lysine 0.133mg 0.073mg 0%
Methionine 0.065mg 0.059mg 0%
Phenylalanine 0.297mg 0.184mg 0%
Valine 0.262mg 0.162mg 0%
Histidine 0.132mg 0.077mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 ProteinProtein +53%
Contains more FatsFats +481.3%
Contains more CarbsCarbs +32.9%
Contains more WaterWater +16.8%
~equal in Other ~0.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +495.5%
Contains more Poly. FatPolyunsaturated fat +409.4%
Contains less Sat. FatSaturated fat -83.5%

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