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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 RAE, while Couscous is higher in Selenium, and Fiber.
  • Mozzarella's daily need coverage for Calcium is 72% higher.
  • Couscous is lower in Cholesterol.

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

Infographic

Mozzarella 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.
Mozzarella
Mozzarella
5
:
5
Couscous
Couscous
Contains more Calcium +9037.5%
Contains more Magnesium +225%
Contains more Phosphorus +2281.8%
Contains more Potassium +63.8%
Contains more Zinc +1103.8%
Contains more Iron +52%
Contains less Sodium -68.8%
Contains more Copper +51.9%
Contains more Selenium +75.2%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +9037.5%
Contains more Magnesium +225%
Contains more Phosphorus +2281.8%
Contains more Potassium +63.8%
Contains more Zinc +1103.8%
Contains more Iron +52%
Contains less Sodium -68.8%
Contains more Copper +51.9%
Contains more Selenium +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.
Mozzarella
Mozzarella
7
:
4
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1159.3%
Contains more Vitamin B6 +56.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1700%
Contains more Vitamin B1 +215%
Contains more Vitamin B3 +719.2%
Contains more Folate +66.7%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Couscous
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 +15.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1159.3%
Contains more Vitamin B6 +56.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1700%
Contains more Vitamin B1 +215%
Contains more Vitamin B3 +719.2%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
3
:
2
Couscous
Couscous
Contains more Protein +625.6%
Contains more Fats +10587.5%
Contains more Other +823.1%
Contains more Carbs +649%
Contains more Water +45.4%
Mozzarella
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
Couscous
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 +625.6%
Contains more Fats +10587.5%
Contains more Other +823.1%
Contains more Carbs +649%
Contains more Water +45.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +21918.2%
Contains more Polyunsaturated fat +695.3%
Contains less Saturated Fat -99.7%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +21918.2%
Contains more Polyunsaturated fat +695.3%
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.
Mozzarella Couscous
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Couscous Opinion
Net carbs 3.1g 21.82g Couscous
Protein 27.5g 3.79g Mozzarella
Fats 17.1g 0.16g Mozzarella
Carbs 3.1g 23.22g Couscous
Calories 280kcal 112kcal Mozzarella
Sugar 1.23g 0.1g Couscous
Fiber 0g 1.4g Couscous
Calcium 731mg 8mg Mozzarella
Iron 0.25mg 0.38mg Couscous
Magnesium 26mg 8mg Mozzarella
Phosphorus 524mg 22mg Mozzarella
Potassium 95mg 58mg Mozzarella
Sodium 16mg 5mg Couscous
Zinc 3.13mg 0.26mg Mozzarella
Copper 0.027mg 0.041mg Couscous
Manganese 0.084mg Couscous
Selenium 15.7µg 27.5µg Couscous
Vitamin A 517IU 0IU Mozzarella
Vitamin A RAE 137µg 0µg Mozzarella
Vitamin E 0.15mg 0.13mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin B1 0.02mg 0.063mg Couscous
Vitamin B2 0.34mg 0.027mg Mozzarella
Vitamin B3 0.12mg 0.983mg Couscous
Vitamin B5 0.371mg Couscous
Vitamin B6 0.08mg 0.051mg Mozzarella
Folate 9µg 15µg Couscous
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 0.1µg Mozzarella
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Cholesterol 54mg 0mg Couscous
Saturated Fat 10.867g 0.029g Couscous
Monounsaturated Fat 4.844g 0.022g Mozzarella
Polyunsaturated fat 0.509g 0.064g Mozzarella

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella 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
23%
Mozzarella
7%
Couscous
Minerals Daily Need Coverage Score
66%
Mozzarella
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 10.838g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.