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  6. Couscous vs. Beetroot

Couscous vs. Beetroot — In-Depth Nutrition Comparison

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How are couscous and beetroot different?

  • Couscous is higher in selenium; however, beetroot is richer in folate, manganese, potassium, fiber, vitamin C, and iron.
  • Daily need coverage for selenium for couscous is 49% higher.
  • Couscous contains 3 times more vitamin B3 than beetroot. While couscous contains 0.983mg of vitamin B3, beetroot contains only 0.334mg.
  • Couscous has less sugar.

Couscous, cooked and Beets, raw are the varieties used in this article.

Infographic

Couscous vs Beetroot 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains less SodiumSodium -93.6%
Contains more SeleniumSelenium +3828.6%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +460.3%
Contains more IronIron +110.5%
Contains more CopperCopper +82.9%
Contains more ZincZinc +34.6%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +291.7%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B1Vitamin B1 +103.2%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more Vitamin B5Vitamin B5 +139.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +626.7%
Contains more CholineCholine +81.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Beetroot DV% diff.
Selenium 27.5µg 0.7µg 49%
Folate 15µg 109µg 24%
Manganese 0.084mg 0.329mg 11%
Potassium 58mg 325mg 8%
Fiber 1.4g 2.8g 6%
Vitamin C 0mg 4.9mg 5%
Carbs 23.22g 9.56g 5%
Iron 0.38mg 0.8mg 5%
Vitamin B5 0.371mg 0.155mg 4%
Magnesium 8mg 23mg 4%
Vitamin B3 0.983mg 0.334mg 4%
Protein 3.79g 1.61g 4%
Copper 0.041mg 0.075mg 4%
Calories 112kcal 43kcal 3%
Vitamin B1 0.063mg 0.031mg 3%
Sodium 5mg 78mg 3%
Phosphorus 22mg 40mg 3%
Vitamin E 0.13mg 0.04mg 1%
Zinc 0.26mg 0.35mg 1%
Vitamin B2 0.027mg 0.04mg 1%
Calcium 8mg 16mg 1%
Vitamin B6 0.051mg 0.067mg 1%
Fats 0.16g 0.17g 0%
Net carbs 21.82g 6.76g N/A
Sugar 0.1g 6.76g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.1µg 0.2µg 0%
Choline 3.3mg 6mg 0%
Saturated fat 0.029g 0.027g 0%
Monounsaturated fat 0.022g 0.032g 0%
Polyunsaturated fat 0.064g 0.06g 0%
Tryptophan 0.049mg 0.019mg 0%
Threonine 0.1mg 0.047mg 0%
Isoleucine 0.147mg 0.048mg 0%
Leucine 0.259mg 0.068mg 0%
Lysine 0.073mg 0.058mg 0%
Methionine 0.059mg 0.018mg 0%
Phenylalanine 0.184mg 0.046mg 0%
Valine 0.162mg 0.056mg 0%
Histidine 0.077mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +135.4%
Contains more CarbsCarbs +142.9%
Contains more WaterWater +20.7%
Contains more OtherOther +315.4%
~equal in Fats ~0.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +45.5%
~equal in Saturated fat ~0.027g
~equal in Polyunsaturated fat ~0.06g

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.