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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +81.8% |
~equal in
Saturated fat
~0.03g
~equal in
Polyunsaturated fat
~0.07g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
185%
Minerals Daily Need Coverage Score
22%
34%
Comparison summary
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Chard raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.