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  6. American cheese vs. Couscous

American cheese vs. Couscous — In-Depth Nutrition Comparison

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Important differences between American cheese and couscous

  • American cheese has more calcium, phosphorus, vitamin B12, zinc, vitamin A, and vitamin B2; however, couscous has more selenium.
  • American cheese's daily need coverage for calcium is 104% more.
  • Couscous is lower in cholesterol.
  • Couscous has a higher glycemic index than American cheese.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Couscous, cooked.

Infographic

American cheese vs Couscous infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +12962.5%
Contains more PotassiumPotassium +127.6%
Contains more IronIron +65.8%
Contains more CopperCopper +12.2%
Contains more ZincZinc +857.7%
Contains more PhosphorusPhosphorus +2813.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +104.9%
Contains more SeleniumSelenium +36.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +515.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +997%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B3Vitamin B3 +1193.4%
Contains more FolateFolate +87.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.371mg
~equal in Vitamin B6 ~0.051mg

All nutrients comparison - raw data values

Nutrient American cheese Couscous DV% diff.
Calcium 1045mg 8mg 104%
Phosphorus 641mg 22mg 88%
Saturated fat 18.057g 0.029g 82%
Sodium 1671mg 5mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.16g 49%
Cholesterol 100mg 0mg 33%
Protein 18.13g 3.79g 29%
Vitamin A 250µg 0µg 28%
Monounsaturated fat 8.236g 0.022g 21%
Zinc 2.49mg 0.26mg 20%
Vitamin B2 0.234mg 0.027mg 16%
Calories 371kcal 112kcal 13%
Selenium 20.2µg 27.5µg 13%
Polyunsaturated fat 1.286g 0.064g 8%
Carbs 3.7g 23.22g 7%
Vitamin B3 0.076mg 0.983mg 6%
Choline 36.2mg 3.3mg 6%
Fiber 0g 1.4g 6%
Vitamin B1 0.015mg 0.063mg 4%
Magnesium 26mg 8mg 4%
Vitamin E 0.8mg 0.13mg 4%
Iron 0.63mg 0.38mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Potassium 132mg 58mg 2%
Manganese 0.041mg 0.084mg 2%
Vitamin K 2.6µg 0.1µg 2%
Folate 8µg 15µg 2%
Vitamin B5 0.403mg 0.371mg 1%
Copper 0.046mg 0.041mg 1%
Net carbs 3.7g 21.82g N/A
Sugar 2.26g 0.1g N/A
Vitamin B6 0.054mg 0.051mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.049mg 0%
Threonine 0.772mg 0.1mg 0%
Isoleucine 0.938mg 0.147mg 0%
Leucine 1.716mg 0.259mg 0%
Lysine 1.516mg 0.073mg 0%
Methionine 0.475mg 0.059mg 0%
Phenylalanine 0.939mg 0.184mg 0%
Valine 1.187mg 0.162mg 0%
Histidine 0.546mg 0.077mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +378.4%
Contains more FatsFats +19768.8%
Contains more OtherOther +2503.8%
Contains more CarbsCarbs +527.6%
Contains more WaterWater +83.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +37336.4%
Contains more Poly. FatPolyunsaturated fat +1909.4%
Contains less Sat. FatSaturated fat -99.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.