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Bread vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 6.32g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.96g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 4)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Couscous
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bread Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Bread
4
Couscous
Mineral Summary Score
46
Bread
5
Couscous

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
Contains more Iron +976.3%
Contains more Calcium +1962.5%
Contains more Potassium +284.5%
Contains more Magnesium +637.5%
Contains more Copper +382.9%
Contains more Zinc +465.4%
Contains more Phosphorus +754.5%
Contains less Sodium -99.2%
Contains more Iron +976.3%
Contains more Calcium +1962.5%
Contains more Potassium +284.5%
Contains more Magnesium +637.5%
Contains more Copper +382.9%
Contains more Zinc +465.4%
Contains more Phosphorus +754.5%
Contains less Sodium -99.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
9
:
Contains more Vitamin C +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +596.8%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +535.8%
Contains more Vitamin B5 +22.9%
Contains more Vitamin B6 +200%
Contains more Vitamin K +5600%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +596.8%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +535.8%
Contains more Vitamin B5 +22.9%
Contains more Vitamin B6 +200%
Contains more Vitamin K +5600%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
78%
Bread
23%
Couscous
Carbohydrates
56%
Bread
23%
Couscous
Fats
20%
Bread
1%
Couscous

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bread Couscous Opinion
Calories 313 112 Bread
Protein 12.96 3.79 Bread
Fats 4.27 0.16 Bread
Vitamin C 0.2 0 Bread
Carbs 55.77 23.22 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 0.38 Bread
Calcium 165 8 Bread
Potassium 223 58 Bread
Magnesium 59 8 Bread
Sugars 6.42 0.1 Bread
Fiber 4.7 1.4 Bread
Copper 0.198 0.041 Bread
Zinc 1.47 0.26 Bread
Starch
Phosphorus 188 22 Bread
Sodium 601 5 Couscous
Vitamin A 0 0
Vitamin E 0.24 0.13 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.063 Bread
Vitamin B2 0.382 0.027 Bread
Vitamin B3 6.25 0.983 Bread
Vitamin B5 0.456 0.371 Bread
Vitamin B6 0.153 0.051 Bread
Vitamin B12 0 0
Vitamin K 5.7 0.1 Bread
Folic acid (B9) 20 0 Bread
Trans Fat
Saturated Fat 0.989 0.029 Couscous
Monounsaturated Fat 1.019 0.022 Bread
Polyunsaturated fat 1.72 0.064 Bread
Tryptophan 0.092 0.049 Bread
Threonine 0.299 0.1 Bread
Isoleucine 0.258 0.147 Bread
Leucine 0.461 0.259 Bread
Lysine 0.215 0.073 Bread
Methionine 0.105 0.059 Bread
Phenylalanine 0.315 0.184 Bread
Valine 0.31 0.162 Bread
Histidine 0.15 0.077 Bread
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.