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.
Detailed nutritional comparison of couscous and egg noodles is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Couscous src
Image of Egg Noodles src

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) .

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G Water G
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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.