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Cheese vs. Couscous — In-Depth Nutrition Comparison

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How are cheese and couscous different?

  • Cheese has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A; however, couscous is richer in vitamin B3.
  • Cheese covers your daily need for saturated fat, 94% more than couscous.
  • Couscous contains less cholesterol.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of cheese is 0.

Cheese, cheddar and Couscous, cooked types were used in this article.

Infographic

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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +237.5%
Contains more CalciumCalcium +8775%
Contains more PotassiumPotassium +31%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1968.2%
Contains more IronIron +171.4%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +211.1%
~equal in Selenium ~27.5µg

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.
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +446.2%
Contains more Vitamin B2Vitamin B2 +1485.2%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +80%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin B3Vitamin B3 +1566.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.371mg

All nutrients comparison - raw data values

Nutrient Cheese Couscous DV% diff.
Saturated fat 18.867g 0.029g 86%
Calcium 710mg 8mg 70%
Phosphorus 455mg 22mg 62%
Fats 33.31g 0.16g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 3.79g 38%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.26mg 31%
Vitamin B2 0.428mg 0.027mg 31%
Sodium 653mg 5mg 28%
Monounsaturated fat 9.246g 0.022g 23%
Calories 404kcal 112kcal 15%
Polyunsaturated fat 1.421g 0.064g 9%
Carbs 3.09g 23.22g 7%
Fiber 0g 1.4g 6%
Vitamin B3 0.059mg 0.983mg 6%
Magnesium 27mg 8mg 5%
Vitamin E 0.71mg 0.13mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Iron 0.14mg 0.38mg 3%
Vitamin B1 0.029mg 0.063mg 3%
Folate 27µg 15µg 3%
Manganese 0.027mg 0.084mg 2%
Selenium 28.5µg 27.5µg 2%
Vitamin K 2.4µg 0.1µg 2%
Choline 16.5mg 3.3mg 2%
Potassium 76mg 58mg 1%
Copper 0.03mg 0.041mg 1%
Vitamin B5 0.41mg 0.371mg 1%
Vitamin B6 0.066mg 0.051mg 1%
Protein per 100 calories 5.7g 3.4g N/A
Calories per 10 g protein 177kcal 296kcal N/A
Weight per 100 calories 25g 89g N/A
Unsaturated / Saturated Fat ratio 0.57 3 N/A
Net carbs 3.09g 21.82g N/A
Sugar 0.48g 0.1g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.049mg 0%
Threonine 1.044mg 0.1mg 0%
Isoleucine 1.206mg 0.147mg 0%
Leucine 1.939mg 0.259mg 0%
Lysine 1.025mg 0.073mg 0%
Methionine 0.547mg 0.059mg 0%
Phenylalanine 1.074mg 0.184mg 0%
Valine 1.404mg 0.162mg 0%
Histidine 0.547mg 0.077mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +503.4%
Contains more FatsFats +20718.8%
Contains more OtherOther +1326.9%
Contains more CarbsCarbs +651.5%
Contains more WaterWater +96%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +41927.3%
Contains more Poly. FatPolyunsaturated fat +2120.3%
Contains less Sat. FatSaturated fat -99.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.