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  6. Couscous vs. Chard raw

Couscous vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between couscous and chard raw?

  • Couscous is richer in selenium, while chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, and potassium.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • Chard raw has 31 times less selenium than couscous. Couscous has 27.5µg of selenium, while chard raw has 0.9µg.
  • Couscous has a higher glycemic index (65) than chard raw (32).

We used Couscous, cooked and Chard, swiss, raw types in this comparison.

Infographic

Couscous vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -97.7%
Contains more SeleniumSelenium +2955.6%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +553.4%
Contains more IronIron +373.7%
Contains more CopperCopper +336.6%
Contains more ZincZinc +38.5%
Contains more PhosphorusPhosphorus +109.1%
Contains more ManganeseManganese +335.7%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1353.8%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +829900%
Contains more CholineCholine +445.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Couscous Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Selenium 27.5µg 0.9µg 48%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Iron 0.38mg 1.8mg 18%
Magnesium 8mg 81mg 17%
Copper 0.041mg 0.179mg 15%
Manganese 0.084mg 0.366mg 12%
Vitamin E 0.13mg 1.89mg 12%
Sodium 5mg 213mg 9%
Potassium 58mg 379mg 9%
Carbs 23.22g 3.74g 6%
Calories 112kcal 19kcal 5%
Vitamin B2 0.027mg 0.09mg 5%
Vitamin B6 0.051mg 0.099mg 4%
Vitamin B3 0.983mg 0.4mg 4%
Vitamin B5 0.371mg 0.172mg 4%
Calcium 8mg 51mg 4%
Protein 3.79g 1.8g 4%
Phosphorus 22mg 46mg 3%
Choline 3.3mg 18mg 3%
Vitamin B1 0.063mg 0.04mg 2%
Zinc 0.26mg 0.36mg 1%
Fiber 1.4g 1.6g 1%
Fats 0.16g 0.2g 0%
Net carbs 21.82g 2.14g N/A
Sugar 0.1g 1.1g N/A
Folate 15µg 14µg 0%
Saturated fat 0.029g 0.03g 0%
Monounsaturated fat 0.022g 0.04g 0%
Polyunsaturated fat 0.064g 0.07g 0%
Tryptophan 0.049mg 0.017mg 0%
Threonine 0.1mg 0.083mg 0%
Isoleucine 0.147mg 0.147mg 0%
Leucine 0.259mg 0.13mg 0%
Lysine 0.073mg 0.099mg 0%
Methionine 0.059mg 0.019mg 0%
Phenylalanine 0.184mg 0.11mg 0%
Valine 0.162mg 0.11mg 0%
Histidine 0.077mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +110.6%
Contains more CarbsCarbs +520.9%
Contains more FatsFats +25%
Contains more WaterWater +27.7%
Contains more OtherOther +515.4%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +81.8%
~equal in Saturated fat ~0.03g
~equal in Polyunsaturated fat ~0.07g

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.