Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Couscous vs. Bologna sausage — In-Depth Nutrition Comparison

Compare

How are couscous and bologna sausage different?

  • Couscous is higher in selenium; however, bologna sausage is richer in vitamin B12, vitamin B1, vitamin B3, vitamin B6, phosphorus, and zinc.
  • Daily need coverage for sodium for bologna sausage is 39% higher.
  • Couscous contains 2 times more selenium than bologna sausage. While couscous contains 27.5µg of selenium, bologna sausage contains only 12.7µg.
  • Couscous has less sodium.
  • Bologna sausage has a lower glycemic index (0) than couscous (65).

Couscous, cooked and Bologna, pork are the varieties used in this article.

Infographic

Couscous vs Bologna sausage 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 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 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +133.3%
Contains more SeleniumSelenium +116.5%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +384.5%
Contains more IronIron +102.6%
Contains more CopperCopper +95.1%
Contains more ZincZinc +680.8%
Contains more PhosphorusPhosphorus +531.8%

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 0% 0% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +730.2%
Contains more Vitamin B2Vitamin B2 +481.5%
Contains more Vitamin B3Vitamin B3 +296.7%
Contains more Vitamin B5Vitamin B5 +94.1%
Contains more Vitamin B6Vitamin B6 +429.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +1548.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

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
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more CarbsCarbs +3080.8%
Contains more WaterWater +19.8%
Contains more ProteinProtein +303.7%
Contains more FatsFats +12318.8%
Contains more OtherOther +1246.2%

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
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +44136.4%
Contains more Poly. FatPolyunsaturated fat +3192.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Bologna sausage
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Couscous Bologna sausage DV% diff.
Sodium 5mg 907mg 39%
Vitamin B12 0µg 0.93µg 39%
Vitamin B1 0.063mg 0.523mg 38%
Saturated fat 0.029g 6.839g 31%
Fats 0.16g 19.87g 30%
Selenium 27.5µg 12.7µg 27%
Monounsaturated fat 0.022g 9.732g 24%
Protein 3.79g 15.3g 23%
Cholesterol 0mg 59mg 20%
Vitamin B3 0.983mg 3.9mg 18%
Vitamin B6 0.051mg 0.27mg 17%
Phosphorus 22mg 139mg 17%
Zinc 0.26mg 2.03mg 16%
Polyunsaturated fat 0.064g 2.107g 14%
Vitamin B2 0.027mg 0.157mg 10%
Choline 3.3mg 54.4mg 9%
Vitamin B5 0.371mg 0.72mg 7%
Calories 112kcal 247kcal 7%
Vitamin D 0µg 1.4µg 7%
Potassium 58mg 281mg 7%
Carbs 23.22g 0.73g 7%
Vitamin D 0IU 56IU 7%
Fiber 1.4g 0g 6%
Iron 0.38mg 0.77mg 5%
Copper 0.041mg 0.08mg 4%
Folate 15µg 5µg 3%
Manganese 0.084mg 0.036mg 2%
Magnesium 8mg 14mg 1%
Vitamin E 0.13mg 0.26mg 1%
Net carbs 21.82g 0.73g N/A
Calcium 8mg 11mg 0%
Sugar 0.1g 0g N/A
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.049mg 0.149mg 0%
Threonine 0.1mg 0.641mg 0%
Isoleucine 0.147mg 0.663mg 0%
Leucine 0.259mg 1.168mg 0%
Lysine 0.073mg 1.204mg 0%
Methionine 0.059mg 0.412mg 0%
Phenylalanine 0.184mg 0.585mg 0%
Valine 0.162mg 0.737mg 0%
Histidine 0.077mg 0.482mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Bologna sausage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
7%
Couscous
40%
Bologna sausage
Minerals Daily Need Coverage Score
22%
Couscous
40%
Bologna sausage

Comparison summary

Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 902mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 6.81g)
Which food is lower in Sugar?
Bologna sausage
Bologna sausage is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Bologna sausage
Bologna sausage is lower in glycemic index (difference - 65)
Which food is cheaper?
Bologna sausage
Bologna sausage is cheaper (difference - $1.3)
Which food is richer in minerals?
Bologna sausage
Bologna sausage is relatively richer in minerals
Which food is richer in vitamins?
Bologna sausage
Bologna sausage is relatively richer in vitamins

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. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.