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Bread vs Couscous - In-Depth Nutrition Comparison

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The main differences between Bread and Couscous

  • Bread is richer than Couscous in Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Folate, Copper, and Calcium.
  • Daily need coverage for Manganese from Bread is 56% higher.
  • Bread contains 120 times more Sodium than Couscous. Bread contains 601mg of Sodium, while Couscous contains 5mg.

Food types used in this article are Bread, wheat, toasted and Couscous, cooked.

Infographic

Bread vs Couscous infographic
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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 Calcium +1962.5%
Contains more Iron +976.3%
Contains more Magnesium +637.5%
Contains more Phosphorus +754.5%
Contains more Potassium +284.5%
Contains more Zinc +465.4%
Contains more Copper +382.9%
Contains less Sodium -99.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +1962.5%
Contains more Iron +976.3%
Contains more Magnesium +637.5%
Contains more Phosphorus +754.5%
Contains more Potassium +284.5%
Contains more Zinc +465.4%
Contains more Copper +382.9%
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 E +84.6%
Contains more Vitamin C +∞%
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 Folate +473.3%
Contains more Vitamin K +5600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin E +84.6%
Contains more Vitamin C +∞%
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 Folate +473.3%
Contains more Vitamin K +5600%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Couscous
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Bread Couscous Opinion
Net carbs 51.07g 21.82g Bread
Protein 12.96g 3.79g Bread
Fats 4.27g 0.16g Bread
Carbs 55.77g 23.22g Bread
Calories 313kcal 112kcal Bread
Starch g g
Fructose g g
Sugar 6.42g 0.1g Couscous
Fiber 4.7g 1.4g Bread
Calcium 165mg 8mg Bread
Iron 4.09mg 0.38mg Bread
Magnesium 59mg 8mg Bread
Phosphorus 188mg 22mg Bread
Potassium 223mg 58mg Bread
Sodium 601mg 5mg Couscous
Zinc 1.47mg 0.26mg Bread
Copper 0.198mg 0.041mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.13mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.063mg Bread
Vitamin B2 0.382mg 0.027mg Bread
Vitamin B3 6.25mg 0.983mg Bread
Vitamin B5 0.456mg 0.371mg Bread
Vitamin B6 0.153mg 0.051mg Bread
Folate 86µg 15µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 0.1µg Bread
Tryptophan 0.092mg 0.049mg Bread
Threonine 0.299mg 0.1mg Bread
Isoleucine 0.258mg 0.147mg Bread
Leucine 0.461mg 0.259mg Bread
Lysine 0.215mg 0.073mg Bread
Methionine 0.105mg 0.059mg Bread
Phenylalanine 0.315mg 0.184mg Bread
Valine 0.31mg 0.162mg Bread
Histidine 0.15mg 0.077mg Bread
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.029g Couscous
Monounsaturated Fat 1.019g 0.022g Bread
Polyunsaturated fat 1.72g 0.064g Bread

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
7
Couscous
Mineral Summary Score
66
Bread
7
Couscous

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 food.
Protein
78%
Bread
23%
Couscous
Carbohydrates
56%
Bread
23%
Couscous
Fats
20%
Bread
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (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?
Bread
Bread is lower in glycemic index (difference - 5)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.