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  6. Couscous vs. Cassava

Couscous vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Couscous and Cassava

  • Couscous has more Selenium, and Vitamin B5, however, Cassava is higher in Vitamin C, Manganese, Copper, and Potassium.
  • Couscous covers your daily need of Selenium 49% more than Cassava.
  • Couscous has 3 times more Vitamin B5 than Cassava. While Couscous has 0.371mg of Vitamin B5, Cassava has only 0.107mg.

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

Infographic

Couscous vs Cassava 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
3
:
7
Cassava
Cassava
Contains more Iron +40.7%
Contains less Sodium -64.3%
Contains more Selenium +3828.6%
Contains more Calcium +100%
Contains more Magnesium +162.5%
Contains more Phosphorus +22.7%
Contains more Potassium +367.2%
Contains more Zinc +30.8%
Contains more Copper +143.9%
Contains more Manganese +357.1%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +40.7%
Contains less Sodium -64.3%
Contains more Selenium +3828.6%
Contains more Calcium +100%
Contains more Magnesium +162.5%
Contains more Phosphorus +22.7%
Contains more Potassium +367.2%
Contains more Zinc +30.8%
Contains more Copper +143.9%
Contains more Manganese +357.1%

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
2
:
8
Cassava
Cassava
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +246.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +46.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.1%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B6 +72.5%
Contains more Folate +80%
Contains more Vitamin K +1800%
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%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin B3 +15.1%
Contains more Vitamin B5 +246.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +46.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.1%
Contains more Vitamin B2 +77.8%
Contains more Vitamin B6 +72.5%
Contains more Folate +80%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Cassava
Cassava
Contains more Protein +178.7%
Contains more Water +21.6%
Contains more Fats +75%
Contains more Carbs +63.9%
Contains more Other +138.5%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +178.7%
Contains more Water +21.6%
Contains more Fats +75%
Contains more Carbs +63.9%
Contains more Other +138.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
2
:
1
Cassava
Cassava
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +33.3%
Contains more Monounsaturated Fat +240.9%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +33.3%
Contains more Monounsaturated Fat +240.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Cassava
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 Cassava Opinion
Net carbs 21.82g 36.26g Cassava
Protein 3.79g 1.36g Couscous
Fats 0.16g 0.28g Cassava
Carbs 23.22g 38.06g Cassava
Calories 112kcal 160kcal Cassava
Sugar 0.1g 1.7g Couscous
Fiber 1.4g 1.8g Cassava
Calcium 8mg 16mg Cassava
Iron 0.38mg 0.27mg Couscous
Magnesium 8mg 21mg Cassava
Phosphorus 22mg 27mg Cassava
Potassium 58mg 271mg Cassava
Sodium 5mg 14mg Couscous
Zinc 0.26mg 0.34mg Cassava
Copper 0.041mg 0.1mg Cassava
Manganese 0.084mg 0.384mg Cassava
Selenium 27.5µg 0.7µg Couscous
Vitamin A 0IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.13mg 0.19mg Cassava
Vitamin C 0mg 20.6mg Cassava
Vitamin B1 0.063mg 0.087mg Cassava
Vitamin B2 0.027mg 0.048mg Cassava
Vitamin B3 0.983mg 0.854mg Couscous
Vitamin B5 0.371mg 0.107mg Couscous
Vitamin B6 0.051mg 0.088mg Cassava
Folate 15µg 27µg Cassava
Vitamin K 0.1µg 1.9µg Cassava
Tryptophan 0.049mg 0.019mg Couscous
Threonine 0.1mg 0.028mg Couscous
Isoleucine 0.147mg 0.027mg Couscous
Leucine 0.259mg 0.039mg Couscous
Lysine 0.073mg 0.044mg Couscous
Methionine 0.059mg 0.011mg Couscous
Phenylalanine 0.184mg 0.026mg Couscous
Valine 0.162mg 0.035mg Couscous
Histidine 0.077mg 0.02mg Couscous
Saturated Fat 0.029g 0.074g Couscous
Monounsaturated Fat 0.022g 0.075g Cassava
Polyunsaturated fat 0.064g 0.048g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Cassava
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
14%
Cassava
Minerals Daily Need Coverage Score
22%
Couscous
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 29)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.1)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.