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  6. Cheese sandwich vs. Couscous

Cheese sandwich vs. Couscous — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and couscous

  • Couscous has less phosphorus, manganese, vitamin B2, iron, vitamin B1, calcium, vitamin B6, and vitamin B3.
  • Cheese sandwich's daily need coverage for phosphorus is 51% more.
  • Cheese sandwich has 168 times more sodium than couscous. Cheese sandwich has 839mg of sodium, while couscous has 5mg.
  • Couscous has a higher glycemic index than cheese sandwich.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Couscous, cooked.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +575%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +427.6%
Contains more IronIron +589.5%
Contains more CopperCopper +290.2%
Contains more ZincZinc +234.6%
Contains more PhosphorusPhosphorus +1636.4%
Contains more ManganeseManganese +1189.3%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +13.2%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +468.3%
Contains more Vitamin B2Vitamin B2 +1481.5%
Contains more Vitamin B3Vitamin B3 +224%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +411.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +326.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Couscous DV% diff.
Polyunsaturated fat 9.166g 0.064g 61%
Phosphorus 382mg 22mg 51%
Manganese 1.083mg 0.084mg 43%
Fats 25g 0.16g 38%
Sodium 839mg 5mg 36%
Vitamin B2 0.427mg 0.027mg 31%
Iron 2.62mg 0.38mg 28%
Monounsaturated fat 10.351g 0.022g 26%
Vitamin B1 0.358mg 0.063mg 25%
Calcium 204mg 8mg 20%
Saturated fat 4.129g 0.029g 19%
Calories 497kcal 112kcal 19%
Vitamin B6 0.261mg 0.051mg 16%
Vitamin B3 3.185mg 0.983mg 14%
Copper 0.16mg 0.041mg 13%
Carbs 58.2g 23.22g 12%
Folate 64µg 15µg 12%
Protein 9.8g 3.79g 12%
Magnesium 54mg 8mg 11%
Fiber 3.1g 1.4g 7%
Potassium 306mg 58mg 7%
Zinc 0.87mg 0.26mg 6%
Selenium 24.3µg 27.5µg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B5 0.622mg 0.371mg 5%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin A 21µg 0µg 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Net carbs 55.1g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.13mg 0.049mg 0%
Threonine 0.298mg 0.1mg 0%
Isoleucine 0.383mg 0.147mg 0%
Leucine 0.698mg 0.259mg 0%
Lysine 0.344mg 0.073mg 0%
Methionine 0.167mg 0.059mg 0%
Phenylalanine 0.472mg 0.184mg 0%
Valine 0.438mg 0.162mg 0%
Histidine 0.219mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +158.6%
Contains more FatsFats +15525%
Contains more CarbsCarbs +150.6%
Contains more OtherOther +1361.5%
Contains more WaterWater +2167.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +46950%
Contains more Poly. FatPolyunsaturated fat +14221.9%
Contains less Sat. FatSaturated fat -99.3%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.