Couscous vs. Pasta — In-Depth Nutrition Comparison
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Summary of differences between couscous and pasta
- Couscous has less folate, vitamin B1, iron, vitamin B2, manganese, phosphorus, vitamin B12, and copper than pasta.
- Pasta covers your daily need for folate 12% more than couscous.
- The glycemic index of couscous is higher.
These are the specific foods used in this comparison Couscous, cooked and Pasta, fresh-refrigerated, plain, cooked.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +141.7% |
| Contains less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +126.8% |
| Contains more ZincZinc | +115.4% |
| Contains more PhosphorusPhosphorus | +186.4% |
| Contains more ManganeseManganese | +166.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +102.7% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +231.7% |
| Contains more Vitamin B2Vitamin B2 | +455.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +326.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.5µg | 50% | |
| Vitamin B1 | 0.063mg | 0.209mg | 12% |
| Folate | 15µg | 64µg | 12% |
| Cholesterol | 0mg | 33mg | 11% |
| Iron | 0.38mg | 1.14mg | 10% |
| Vitamin B2 | 0.027mg | 0.15mg | 9% |
| Fiber | 1.4g | 6% | |
| Copper | 0.041mg | 0.093mg | 6% |
| Phosphorus | 22mg | 63mg | 6% |
| Manganese | 0.084mg | 0.224mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Vitamin B5 | 0.371mg | 0.183mg | 4% |
| Protein | 3.79g | 5.15g | 3% |
| Zinc | 0.26mg | 0.56mg | 3% |
| Magnesium | 8mg | 18mg | 2% |
| Polyunsaturated fat | 0.064g | 0.429g | 2% |
| Calories | 112kcal | 131kcal | 1% |
| Fats | 0.16g | 1.05g | 1% |
| Carbs | 23.22g | 24.93g | 1% |
| Potassium | 58mg | 24mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin E | 0.13mg | 1% | |
| Vitamin B6 | 0.051mg | 0.034mg | 1% |
| Choline | 3.3mg | 1% | |
| Saturated fat | 0.029g | 0.15g | 1% |
| Protein per 100 calories | 3.4g | 3.9g | N/A |
| Calories per 10 g protein | 296kcal | 254kcal | N/A |
| Weight per 100 calories | 89g | 76g | N/A |
| Net carbs | 21.82g | 24.93g | N/A |
| Calcium | 8mg | 6mg | 0% |
| Sugar | 0.1g | N/A | |
| Sodium | 5mg | 6mg | 0% |
| Vitamin B3 | 0.983mg | 0.992mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Monounsaturated fat | 0.022g | 0.124g | 0% |
| Tryptophan | 0.049mg | 0.065mg | 0% |
| Threonine | 0.1mg | 0.134mg | 0% |
| Isoleucine | 0.147mg | 0.197mg | 0% |
| Leucine | 0.259mg | 0.348mg | 0% |
| Lysine | 0.073mg | 0.097mg | 0% |
| Methionine | 0.059mg | 0.079mg | 0% |
| Phenylalanine | 0.184mg | 0.247mg | 0% |
| Valine | 0.162mg | 0.217mg | 0% |
| Histidine | 0.077mg | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.9% |
| Contains more FatsFats | +556.3% |
~equal in
Carbs
~24.93g
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Mono. FatMonounsaturated fat | +463.6% |
| Contains more Poly. FatPolyunsaturated fat | +570.3% |
