Couscous vs Pasta, whole-wheat
Nutrition comparison per 100 g serving
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Pasta, whole-wheat wins in 19 out of 29 nutrient categories
Couscous: 5
vs
Pasta, whole-wheat: 19
(5 ties)
Overview
| Nutrient | Couscous | Pasta, whole-wheat | Winner |
|---|---|---|---|
| Calories | 112 cal | 149 cal | |
| Protein | 3.8 g | 6.0 g | |
| Carbs | 23.2 g | 30.1 g | |
| Fat | 0.2 g | 1.7 g | |
| Fiber | 1.4 g | 3.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Couscous | Pasta, whole-wheat | Winner |
|---|---|---|---|
| Choline, total | 3.3 MG | 6.5 MG | |
| Folate, total | 15 UG | 21 UG | |
| Niacin | 1.0 MG | 3.1 MG | |
| Pantothenic acid | 0.4 MG | 0.3 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0.1 UG | 0.6 UG |
Minerals
| Mineral | Couscous | Pasta, whole-wheat | Winner |
|---|---|---|---|
| Calcium, Ca | 8 MG | 13 MG | |
| Copper, Cu | 0.0 MG | 0.2 MG | |
| Iron, Fe | 0.4 MG | 1.7 MG | |
| Magnesium, Mg | 8 MG | 54 MG | |
| Manganese, Mn | 0.1 MG | 1.3 MG | |
| Phosphorus, P | 22 MG | 127 MG | |
| Potassium, K | 58 MG | 96 MG | |
| Selenium, Se | 27.5 UG | 36.3 UG | |
| Sodium, Na | 5 MG | 4 MG | |
| Zinc, Zn | 0.3 MG | 1.3 MG |