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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 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
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 Folate +473.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
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 Folate +473.3%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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
Sugar 6.42 0.1 Couscous
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
Folate 86 15 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
Fructose

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.