Couscous vs Wholemeal Pasta: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Couscous - calories, kcal, weight, nutrition
Wholemeal pasta - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Couscous

At first glance, you can see that in couscous is less calories than in wholemeal pasta.

Couscous has 112 kcal per 100g and wholemeal pasta 159 kcal per 100g so it is pretty easy to calculate that the difference is about 42%.

In couscous and in wholemeal pasta most calories came from carbs.

See tables below to compare couscous with wholemeal pasta in details.

Fact 2: Couscous And Wholemeal pasta Nutrition Difference

Wholemeal pasta vs Couscous: Vitamins and Minerals Comparison

per 100gCouscousWholemeal pasta
Calories112 159
Carbohydrates23.22 g31.51 g
Fat0.16 g1.5 g
Dietary fiber1.4 g4.6 g
Protein3.79 g5.82 g
Water72.57 g60.72 g
Calcium8 mg12 mg
Iron0.38 mg1.65 mg
Magnessium8 mg45 mg
Phosphorus0.1 mg20 mg
Potassium58 mg77 mg
Sodium5 mg6 mg
Zink0.1 mg20 mg
Vitaminium B1 (Thiamine)0.063 mg0.157 mg
Vitaminium B2 (riboflavin)0.027 mg0.103 mg
Vitaminium B3 (Niacin)0.983 mg2.887 mg
Vitaminium B60.051 mg0.097 mg
Vitaminium B9 (Folic acid)0.015 mg0.02 mg
Vitaminium E0.13 mg0.1 mg

Less protein in couscous

It is aslo easy to see see that in couscous is less protein than in wholemeal pasta.

There is 5.82g per 100g of wholemeal pasta and 3.79g per 100g of couscous so using simple math we can see that difference is about 54%.

Less carbohydrates in couscous

In couscous is less carbohydrates than in wholemeal pasta.

There is 31.51g/100g of carbohydrates in wholemeal pasta and 23.22g/100g in couscous so let me do the math for you again - difference is about 36%.

Less fat in couscous

In couscous is less fats than in wholemeal pasta.

The tables above show us that there is 1.5g/100g of fats in wholemeal pasta and 0.16g/100g in couscous. In this case difference is about 838%.


  • Calories112
  • Carbohydrates23.22 g
  • Fat0.16 g
  • Dietary fiber1.4 g
  • Protein3.79 g
  • Water72.57 g
Couscous calories per:
100g | ounce | tablespoon | glass | cup cooked | cup raw

Calories source

  • 85% CARBS.
  • 14% PROTEIN
  • 1% FAT

Wholemeal pasta

  • Calories159
  • Carbohydrates31.51 g
  • Fat1.5 g
  • Dietary fiber4.6 g
  • Protein5.82 g
  • Water60.72 g
Wholemeal pasta calories per:
100g | ounce | handfull | cup | half cup

Calories source

  • 77% CARBS
  • 14% PROTEIN
  • 8% FAT

Vitamins: wholemeal pasta vs couscous

Minerals: couscous vs wholemeal pasta

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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