Cassava vs. Couscous — In-Depth Nutrition Comparison
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Summary of differences between cassava and couscous
- Cassava has more vitamin C, manganese, copper, and potassium; however, couscous is higher in selenium and vitamin B5.
- Couscous covers your daily need for selenium, 49% more than cassava.
- The glycemic index of cassava is higher.
These are the specific foods used in this comparison Cassava, raw and Couscous, cooked.
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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 MagnesiumMagnesium | +162.5% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +367.2% |
| Contains more CopperCopper | +143.9% |
| Contains more ZincZinc | +30.8% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains more ManganeseManganese | +357.1% |
| Contains more IronIron | +40.7% |
| Contains less SodiumSodium | -64.3% |
| Contains more SeleniumSelenium | +3828.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +46.2% |
| Contains more Vitamin B1Vitamin B1 | +38.1% |
| Contains more Vitamin B2Vitamin B2 | +77.8% |
| Contains more Vitamin B6Vitamin B6 | +72.5% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +618.2% |
| Contains more Vitamin B3Vitamin B3 | +15.1% |
| Contains more Vitamin B5Vitamin B5 | +246.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 27.5µg | 49% |
| Vitamin C | 20.6mg | 0mg | 23% |
| Manganese | 0.384mg | 0.084mg | 13% |
| Copper | 0.1mg | 0.041mg | 7% |
| Potassium | 271mg | 58mg | 6% |
| Carbs | 38.06g | 23.22g | 5% |
| Vitamin B5 | 0.107mg | 0.371mg | 5% |
| Protein | 1.36g | 3.79g | 5% |
| Choline | 23.7mg | 3.3mg | 4% |
| Folate | 27µg | 15µg | 3% |
| Magnesium | 21mg | 8mg | 3% |
| Vitamin B6 | 0.088mg | 0.051mg | 3% |
| Calories | 160kcal | 112kcal | 2% |
| Vitamin K | 1.9µg | 0.1µg | 2% |
| Vitamin B2 | 0.048mg | 0.027mg | 2% |
| Vitamin B1 | 0.087mg | 0.063mg | 2% |
| Fiber | 1.8g | 1.4g | 2% |
| Phosphorus | 27mg | 22mg | 1% |
| Zinc | 0.34mg | 0.26mg | 1% |
| Vitamin B3 | 0.854mg | 0.983mg | 1% |
| Iron | 0.27mg | 0.38mg | 1% |
| Calcium | 16mg | 8mg | 1% |
| Fats | 0.28g | 0.16g | 0% |
| Net carbs | 36.26g | 21.82g | N/A |
| Sugar | 1.7g | 0.1g | N/A |
| Sodium | 14mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin E | 0.19mg | 0.13mg | 0% |
| Saturated fat | 0.074g | 0.029g | 0% |
| Monounsaturated fat | 0.075g | 0.022g | 0% |
| Polyunsaturated fat | 0.048g | 0.064g | 0% |
| Tryptophan | 0.019mg | 0.049mg | 0% |
| Threonine | 0.028mg | 0.1mg | 0% |
| Isoleucine | 0.027mg | 0.147mg | 0% |
| Leucine | 0.039mg | 0.259mg | 0% |
| Lysine | 0.044mg | 0.073mg | 0% |
| Methionine | 0.011mg | 0.059mg | 0% |
| Phenylalanine | 0.026mg | 0.184mg | 0% |
| Valine | 0.035mg | 0.162mg | 0% |
| Histidine | 0.02mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +63.9% |
| Contains more OtherOther | +138.5% |
| Contains more ProteinProtein | +178.7% |
| Contains more WaterWater | +21.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +240.9% |
| Contains less Sat. FatSaturated fat | -60.8% |
| Contains more Poly. FatPolyunsaturated fat | +33.3% |
