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  6. Cream cheese vs. Couscous

Cream cheese vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between cream cheese and couscous?

  • Cream cheese is richer in vitamin A, vitamin B2, phosphorus, vitamin B12, and calcium, while couscous is higher in selenium and fiber.
  • Cream cheese's daily need coverage for saturated fat is 101% higher.
  • Couscous has a higher glycemic index (65) than cream cheese (0).

We used Cheese, cream and Couscous, cooked types in this comparison.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 +12.5%
Contains more CalciumCalcium +1112.5%
Contains more PotassiumPotassium +127.6%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +386.4%
Contains more IronIron +245.5%
Contains more CopperCopper +127.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +663.6%
Contains more SeleniumSelenium +219.8%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 +561.5%
Contains more Vitamin B2Vitamin B2 +751.9%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2000%
Contains more CholineCholine +724.2%
Contains more Vitamin B1Vitamin B1 +173.9%
Contains more Vitamin B3Vitamin B3 +980.2%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.051mg

All nutrients comparison - raw data values

Nutrient Cream cheese Couscous DV% diff.
Saturated fat 20.213g 0.029g 92%
Fats 34.44g 0.16g 53%
Vitamin A 308µg 0µg 34%
Cholesterol 101mg 0mg 34%
Selenium 8.6µg 27.5µg 34%
Monounsaturated fat 8.907g 0.022g 22%
Vitamin B2 0.23mg 0.027mg 16%
Sodium 314mg 5mg 13%
Calories 350kcal 112kcal 12%
Phosphorus 107mg 22mg 12%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 1.483g 0.064g 9%
Calcium 97mg 8mg 9%
Fiber 0g 1.4g 6%
Carbs 5.52g 23.22g 6%
Vitamin B3 0.091mg 0.983mg 6%
Vitamin E 0.86mg 0.13mg 5%
Protein 6.15g 3.79g 5%
Choline 27.2mg 3.3mg 4%
Copper 0.018mg 0.041mg 3%
Manganese 0.011mg 0.084mg 3%
Iron 0.11mg 0.38mg 3%
Vitamin B1 0.023mg 0.063mg 3%
Vitamin B5 0.517mg 0.371mg 3%
Folate 9µg 15µg 2%
Vitamin K 2.1µg 0.1µg 2%
Potassium 132mg 58mg 2%
Zinc 0.5mg 0.26mg 2%
Net carbs 5.52g 21.82g N/A
Magnesium 9mg 8mg 0%
Sugar 3.76g 0.1g N/A
Starch 0.35g 0%
Vitamin B6 0.056mg 0.051mg 0%
Tryptophan 0.069mg 0.049mg 0%
Threonine 0.233mg 0.1mg 0%
Isoleucine 0.324mg 0.147mg 0%
Leucine 0.657mg 0.259mg 0%
Lysine 0.567mg 0.073mg 0%
Methionine 0.191mg 0.059mg 0%
Phenylalanine 0.291mg 0.184mg 0%
Valine 0.395mg 0.162mg 0%
Histidine 0.175mg 0.077mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +62.3%
Contains more FatsFats +21425%
Contains more OtherOther +388.5%
Contains more CarbsCarbs +320.7%
Contains more WaterWater +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +40386.4%
Contains more Poly. FatPolyunsaturated fat +2217.2%
Contains less Sat. FatSaturated fat -99.9%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.