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  6. Mozzarella vs. Couscous

Mozzarella vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between mozzarella and couscous?

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A, while couscous is higher in selenium and fiber.
  • Mozzarella's daily need coverage for calcium is 72% higher.
  • Couscous is lower in cholesterol.
  • Couscous has a higher glycemic index (65) than mozzarella (27).

We used Cheese, mozzarella, low sodium and Couscous, cooked types in this comparison.

Infographic

Mozzarella 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +225%
Contains more CalciumCalcium +9037.5%
Contains more PotassiumPotassium +63.8%
Contains more ZincZinc +1103.8%
Contains more PhosphorusPhosphorus +2281.8%
Contains more IronIron +52%
Contains more CopperCopper +51.9%
Contains less SodiumSodium -68.8%
Contains more SeleniumSelenium +75.2%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 +15.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1159.3%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +457.6%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B3Vitamin B3 +719.2%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Couscous DV% diff.
Calcium 731mg 8mg 72%
Phosphorus 524mg 22mg 72%
Saturated fat 10.867g 0.029g 49%
Protein 27.5g 3.79g 47%
Vitamin B12 0.92µg 0µg 38%
Zinc 3.13mg 0.26mg 26%
Fats 17.1g 0.16g 26%
Vitamin B2 0.34mg 0.027mg 24%
Selenium 15.7µg 27.5µg 21%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 0µg 15%
Monounsaturated fat 4.844g 0.022g 12%
Calories 280kcal 112kcal 8%
Vitamin B5 0.371mg 7%
Carbs 3.1g 23.22g 7%
Fiber 0g 1.4g 6%
Vitamin B3 0.12mg 0.983mg 5%
Manganese 0.084mg 4%
Vitamin B1 0.02mg 0.063mg 4%
Magnesium 26mg 8mg 4%
Polyunsaturated fat 0.509g 0.064g 3%
Choline 18.4mg 3.3mg 3%
Copper 0.027mg 0.041mg 2%
Iron 0.25mg 0.38mg 2%
Vitamin D 0.3µg 0µg 2%
Folate 9µg 15µg 2%
Vitamin B6 0.08mg 0.051mg 2%
Vitamin D 13IU 0IU 2%
Vitamin K 1.8µg 0.1µg 1%
Potassium 95mg 58mg 1%
Net carbs 3.1g 21.82g N/A
Sugar 1.23g 0.1g N/A
Sodium 16mg 5mg 0%
Vitamin E 0.15mg 0.13mg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +625.6%
Contains more FatsFats +10587.5%
Contains more OtherOther +823.1%
Contains more CarbsCarbs +649%
Contains more WaterWater +45.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +21918.2%
Contains more Poly. FatPolyunsaturated fat +695.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.