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  6. Couscous vs. Buttermilk

Couscous vs. Buttermilk — In-Depth Nutrition Comparison

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What are the differences between couscous and buttermilk?

  • Couscous is higher in selenium, vitamin B3, and fiber; however, buttermilk is richer in calcium, vitamin B2, phosphorus, and vitamin B12.
  • Couscous's daily need coverage for selenium is 46% more.
  • Couscous has less sodium.

We used Couscous, cooked and Milk, buttermilk, fluid, cultured, lowfat types in this article.

Infographic

Couscous vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more IronIron +660%
Contains more CopperCopper +272.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +4100%
Contains more SeleniumSelenium +1275%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +160.3%
Contains more ZincZinc +61.5%
Contains more PhosphorusPhosphorus +304.5%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin B3Vitamin B3 +1594.8%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +470.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +436.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Couscous Buttermilk DV% diff.
Selenium 27.5µg 2µg 46%
Calcium 8mg 116mg 11%
Vitamin B2 0.027mg 0.154mg 10%
Phosphorus 22mg 89mg 10%
Vitamin B12 0µg 0.22µg 9%
Sodium 5mg 190mg 8%
Fiber 1.4g 0g 6%
Vitamin B3 0.983mg 0.058mg 6%
Carbs 23.22g 4.79g 6%
Manganese 0.084mg 0.002mg 4%
Calories 112kcal 40kcal 4%
Iron 0.38mg 0.05mg 4%
Potassium 58mg 151mg 3%
Copper 0.041mg 0.011mg 3%
Choline 3.3mg 17.7mg 3%
Folate 15µg 5µg 3%
Saturated fat 0.029g 0.548g 2%
Vitamin A 0µg 14µg 2%
Vitamin B5 0.371mg 0.275mg 2%
Vitamin B1 0.063mg 0.034mg 2%
Vitamin C 0mg 1mg 1%
Monounsaturated fat 0.022g 0.254g 1%
Vitamin B6 0.051mg 0.034mg 1%
Fats 0.16g 0.88g 1%
Protein 3.79g 3.31g 1%
Cholesterol 0mg 4mg 1%
Vitamin E 0.13mg 0.05mg 1%
Magnesium 8mg 11mg 1%
Zinc 0.26mg 0.42mg 1%
Net carbs 21.82g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.1g 4.79g N/A
Vitamin K 0.1µg 0.1µg 0%
Polyunsaturated fat 0.064g 0.033g 0%
Tryptophan 0.049mg 0.042mg 0%
Threonine 0.1mg 0.141mg 0%
Isoleucine 0.147mg 0.171mg 0%
Leucine 0.259mg 0.313mg 0%
Lysine 0.073mg 0.277mg 0%
Methionine 0.059mg 0.087mg 0%
Phenylalanine 0.184mg 0.171mg 0%
Valine 0.162mg 0.217mg 0%
Histidine 0.077mg 0.1mg 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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +14.5%
Contains more CarbsCarbs +384.8%
Contains more FatsFats +450%
Contains more WaterWater +24.2%
Contains more OtherOther +242.3%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Poly. FatPolyunsaturated fat +93.9%
Contains more Mono. FatMonounsaturated fat +1054.5%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.