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  6. Couscous vs. Carrot

Couscous vs. Carrot — In-Depth Nutrition Comparison

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Summary of differences between Couscous and Carrot

  • Couscous has more Selenium, however, Carrot is higher in Vitamin A RAE, Vitamin K, Potassium, Vitamin B6, Vitamin C, and Fiber.
  • Carrot covers your daily need of Vitamin A RAE 93% more than Couscous.
  • Couscous has 275 times more Selenium than Carrot. While Couscous has 27.5µg of Selenium, Carrot has only 0.1µg.
  • Couscous has less Sugar.

These are the specific foods used in this comparison Couscous, cooked and Carrots, raw.

Infographic

Couscous vs Carrot 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.
Couscous
Couscous
4
:
6
Carrot
Carrot
Contains more Iron +26.7%
Contains less Sodium -92.8%
Contains more Selenium +27400%
Contains more Calcium +312.5%
Contains more Magnesium +50%
Contains more Phosphorus +59.1%
Contains more Potassium +451.7%
Contains more Manganese +70.2%
Equal in Zinc - 0.24
Equal in Copper - 0.045
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +26.7%
Contains less Sodium -92.8%
Contains more Selenium +27400%
Contains more Calcium +312.5%
Contains more Magnesium +50%
Contains more Phosphorus +59.1%
Contains more Potassium +451.7%
Contains more Manganese +70.2%
Equal in Zinc - 0.24
Equal in Copper - 0.045

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.
Couscous
Couscous
1
:
8
Carrot
Carrot
Contains more Vitamin B5 +35.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +407.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B6 +170.6%
Contains more Folate +26.7%
Contains more Vitamin K +13100%
Equal in Vitamin B1 - 0.066
Equal in Vitamin B3 - 0.983
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin B5 +35.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +407.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B6 +170.6%
Contains more Folate +26.7%
Contains more Vitamin K +13100%
Equal in Vitamin B1 - 0.066
Equal in Vitamin B3 - 0.983

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Carrot
Carrot
Contains more Protein +307.5%
Contains more Carbs +142.4%
Contains more Fats +50%
Contains more Water +21.7%
Contains more Other +269.2%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +307.5%
Contains more Carbs +142.4%
Contains more Fats +50%
Contains more Water +21.7%
Contains more Other +269.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
2
:
1
Carrot
Carrot
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +82.8%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +82.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Carrot Opinion
Net carbs 21.82g 6.78g Couscous
Protein 3.79g 0.93g Couscous
Fats 0.16g 0.24g Carrot
Carbs 23.22g 9.58g Couscous
Calories 112kcal 41kcal Couscous
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 0.1g 4.74g Couscous
Fiber 1.4g 2.8g Carrot
Calcium 8mg 33mg Carrot
Iron 0.38mg 0.3mg Couscous
Magnesium 8mg 12mg Carrot
Phosphorus 22mg 35mg Carrot
Potassium 58mg 320mg Carrot
Sodium 5mg 69mg Couscous
Zinc 0.26mg 0.24mg Couscous
Copper 0.041mg 0.045mg Carrot
Manganese 0.084mg 0.143mg Carrot
Selenium 27.5µg 0.1µg Couscous
Vitamin A 0IU 16706IU Carrot
Vitamin A RAE 0µg 835µg Carrot
Vitamin E 0.13mg 0.66mg Carrot
Vitamin C 0mg 5.9mg Carrot
Vitamin B1 0.063mg 0.066mg Carrot
Vitamin B2 0.027mg 0.058mg Carrot
Vitamin B3 0.983mg 0.983mg
Vitamin B5 0.371mg 0.273mg Couscous
Vitamin B6 0.051mg 0.138mg Carrot
Folate 15µg 19µg Carrot
Vitamin K 0.1µg 13.2µg Carrot
Tryptophan 0.049mg 0.012mg Couscous
Threonine 0.1mg 0.191mg Carrot
Isoleucine 0.147mg 0.077mg Couscous
Leucine 0.259mg 0.102mg Couscous
Lysine 0.073mg 0.101mg Carrot
Methionine 0.059mg 0.02mg Couscous
Phenylalanine 0.184mg 0.061mg Couscous
Valine 0.162mg 0.069mg Couscous
Histidine 0.077mg 0.04mg Couscous
Saturated Fat 0.029g 0.037g Couscous
Monounsaturated Fat 0.022g 0.014g Couscous
Polyunsaturated fat 0.064g 0.117g Carrot

Which food is preferable for your diet?

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

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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
98%
Carrot
Minerals Daily Need Coverage Score
22%
Couscous
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.64g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 64mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 26)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.9)
Which food is richer in minerals?
Carrot
Carrot is relatively richer in minerals
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.