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Butter cookie vs. Couscous — In-Depth Nutrition Comparison

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The main differences between Butter cookie and Couscous

  • Butter cookie is richer in Vitamin B1, Vitamin B2, Iron, Vitamin A RAE, Copper, Folate, and Vitamin B12, yet Couscous is richer in Selenium.
  • Daily need coverage for Saturated Fat from Butter cookie is 55% higher.

Food types used in this article are Cookies, butter, commercially prepared, enriched and Couscous, cooked.

Infographic

Butter cookie 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +262.5%
Contains more Iron +484.2%
Contains more Magnesium +50%
Contains more Phosphorus +363.6%
Contains more Potassium +91.4%
Contains more Zinc +46.2%
Contains more Copper +387.8%
Contains more Manganese +102.4%
Contains less Sodium -98.2%
Contains more Selenium +227.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 84% 9% 44% 10% 37% 11% 67% 23% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +262.5%
Contains more Iron +484.2%
Contains more Magnesium +50%
Contains more Phosphorus +363.6%
Contains more Potassium +91.4%
Contains more Zinc +46.2%
Contains more Copper +387.8%
Contains more Manganese +102.4%
Contains less Sodium -98.2%
Contains more Selenium +227.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +346.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +487.3%
Contains more Vitamin B2 +1140.7%
Contains more Vitamin B3 +224.5%
Contains more Vitamin B5 +31.5%
Contains more Folate +406.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1600%
Contains more Vitamin B6 +41.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 12% 12% 0% 93% 78% 60% 30% 9% 57% 45% 5%
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 A +∞%
Contains more Vitamin E +346.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +487.3%
Contains more Vitamin B2 +1140.7%
Contains more Vitamin B3 +224.5%
Contains more Vitamin B5 +31.5%
Contains more Folate +406.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1600%
Contains more Vitamin B6 +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +60.9%
Contains more Fats +11650%
Contains more Carbs +196.7%
Contains more Other +515.4%
Contains more Water +1477.6%
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 Protein +60.9%
Contains more Fats +11650%
Contains more Carbs +196.7%
Contains more Other +515.4%
Contains more Water +1477.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25000%
Contains more Polyunsaturated fat +1434.4%
Contains less Saturated Fat -99.7%
63% 31% 6%
Saturated Fat: 11.051 g
Monounsaturated Fat: 5.522 g
Polyunsaturated fat: 0.982 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +25000%
Contains more Polyunsaturated fat +1434.4%
Contains less Saturated Fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter cookie Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Butter cookie Couscous Opinion
Net carbs 68.1g 21.82g Butter cookie
Protein 6.1g 3.79g Butter cookie
Fats 18.8g 0.16g Butter cookie
Carbs 68.9g 23.22g Butter cookie
Calories 467kcal 112kcal Butter cookie
Sugar 20.24g 0.1g Couscous
Fiber 0.8g 1.4g Couscous
Calcium 29mg 8mg Butter cookie
Iron 2.22mg 0.38mg Butter cookie
Magnesium 12mg 8mg Butter cookie
Phosphorus 102mg 22mg Butter cookie
Potassium 111mg 58mg Butter cookie
Sodium 282mg 5mg Couscous
Zinc 0.38mg 0.26mg Butter cookie
Copper 0.2mg 0.041mg Butter cookie
Manganese 0.17mg 0.084mg Butter cookie
Selenium 8.4µg 27.5µg Couscous
Vitamin A 673IU 0IU Butter cookie
Vitamin A RAE 165µg 0µg Butter cookie
Vitamin E 0.58mg 0.13mg Butter cookie
Vitamin D 16IU 0IU Butter cookie
Vitamin D 0.4µg 0µg Butter cookie
Vitamin B1 0.37mg 0.063mg Butter cookie
Vitamin B2 0.335mg 0.027mg Butter cookie
Vitamin B3 3.19mg 0.983mg Butter cookie
Vitamin B5 0.488mg 0.371mg Butter cookie
Vitamin B6 0.036mg 0.051mg Couscous
Folate 76µg 15µg Butter cookie
Vitamin B12 0.36µg 0µg Butter cookie
Vitamin K 1.7µg 0.1µg Butter cookie
Tryptophan 0.084mg 0.049mg Butter cookie
Threonine 0.215mg 0.1mg Butter cookie
Isoleucine 0.277mg 0.147mg Butter cookie
Leucine 0.471mg 0.259mg Butter cookie
Lysine 0.308mg 0.073mg Butter cookie
Methionine 0.131mg 0.059mg Butter cookie
Phenylalanine 0.299mg 0.184mg Butter cookie
Valine 0.315mg 0.162mg Butter cookie
Histidine 0.136mg 0.077mg Butter cookie
Cholesterol 117mg 0mg Couscous
Saturated Fat 11.051g 0.029g Couscous
Omega-3 - DHA 0.007g 0g Butter cookie
Omega-3 - EPA 0.011g 0g Butter cookie
Monounsaturated Fat 5.522g 0.022g Butter cookie
Polyunsaturated fat 0.982g 0.064g Butter cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Butter cookie
7%
Couscous
Minerals Daily Need Coverage Score
34%
Butter cookie
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 20.14g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 277mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 117mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 11.022g)
Which food is lower in glycemic index?
Butter cookie
Butter cookie is lower in glycemic index (difference - 10)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $1.3)
Which food is richer in minerals?
Butter cookie
Butter cookie is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.