Couscous vs. Egg Noodles
Nutrition comparison of Cooked Couscous and Cooked Egg Noodles
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
cooked
egg noodles
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and egg noodles:
- Both egg noodles and couscous are high in calories.
- Egg noodle has more thiamin, riboflavin, niacin, folate and Vitamin B12.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Egg Noodles (Noodles, egg, cooked, enriched, with added salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg noodles and couscous are high in calories. Egg noodle has 23% more calories than couscous - egg noodle has 138 calories per 100 grams and couscous has 112 calories.
For macronutrient ratios, couscous is heavier in carbs, lighter in fat and similar to egg noodles for protein. Couscous has a macronutrient ratio of 14:85:2 and for egg noodles, 13:73:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Egg Noodles | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 85% | 73% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Egg noodles and couscous contain similar amounts of carbs - egg noodle has 25.2g of total carbs per 100 grams and couscous has 23.2g of carbohydrates.
dietary fiber
Egg noodles and couscous contain similar amounts of dietary fiber - egg noodle has 1.2g of dietary fiber per 100 grams and couscous has 1.4g of dietary fiber.
sugar
Egg noodles and couscous contain similar amounts of sugar - egg noodle has 0.4g of sugar per 100 grams and couscous has 0.1g of sugar.
Protein
protein
Egg noodles and couscous contain similar amounts of protein - egg noodle has 4.5g of protein per 100 grams and couscous has 3.8g of protein.
Fat
saturated fat
Both egg noodles and couscous are low in saturated fat - egg noodle has 0.42g of saturated fat per 100 grams and couscous has 0.03g of saturated fat.
trans fat
Both egg noodles and couscous are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and couscous does not contain significant amounts.
cholesterol
Couscous has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and couscous does not contain significant amounts.
Vitamins
Vitamin A
Egg noodle has more Vitamin A than couscous - egg noodle has 6ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Egg noodles and couscous contain similar amounts of Vitamin E - egg noodle has 0.17mg of Vitamin E per 100 grams and couscous has 0.13mg of Vitamin E.
Vitamin K
Couscous and egg noodles contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and egg noodle does not contain significant amounts.
The B Vitamins
Egg noodle has more thiamin, riboflavin, niacin, folate and Vitamin B12. Both couscous and egg noodles contain significant amounts of pantothenic acid and Vitamin B6.
| Couscous | Egg Noodles | |
|---|---|---|
| Thiamin | 0.063 MG | 0.289 MG |
| Riboflavin | 0.027 MG | 0.136 MG |
| Niacin | 0.983 MG | 2.077 MG |
| Pantothenic acid | 0.371 MG | 0.263 MG |
| Vitamin B6 | 0.051 MG | 0.046 MG |
| Folate | 15 UG | 84 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Egg noodles and couscous contain similar amounts of calcium - egg noodle has 12mg of calcium per 100 grams and couscous has 8mg of calcium.
iron
Egg noodle has 287% more iron than couscous - egg noodle has 1.5mg of iron per 100 grams and couscous has 0.38mg of iron.
potassium
Egg noodles and couscous contain similar amounts of potassium - egg noodle has 38mg of potassium per 100 grams and couscous has 58mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both couscous and egg noodles contain significant amounts of lutein + zeaxanthin.
| Couscous | Egg Noodles | |
|---|---|---|
| lutein + zeaxanthin | 25 UG | 38 UG |
| beta-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg noodle has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Egg Noodles | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.028 G |
| Total | 0.003 G | 0.028 G |
omega 6s
Comparing omega-6 fatty acids, egg noodle has more linoleic acid than couscous per 100 grams.
| Couscous | Egg Noodles | |
|---|---|---|
| linoleic acid | 0.06 G | 0.522 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.06 G | 0.523 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Couscous (Couscous, cooked) and Egg Noodles (Noodles, egg, cooked, enriched, with added salt) .
Cooked Couscous g
()
|
Daily Values (%) |
Cooked Egg Noodles g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg noodles or couscous contain more calories in 100 grams?Both egg noodles and couscous are high in calories. Egg noodle has 20% more calories than couscous - egg noodle has 138 calories in 100g and couscous has 112 calories.
Does egg noodles or couscous have more carbohydrates?
By weight, egg noodles and couscous contain similar amounts of carbs - egg noodle has 25.2g of carbs for 100g and couscous has 23.2g of carbohydrates.