Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Couscous
  5. Compare
  6. Couscous vs. Cheese

Couscous vs. Cheese — In-Depth Nutrition Comparison

Compare

How are couscous and cheese different?

  • Couscous has more vitamin B3; however, cheese is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A.
  • Cheese covers your daily need for saturated fat, 94% more than couscous.
  • Couscous has 17 times more vitamin B3 than cheese. Couscous has 0.983mg of vitamin B3, while cheese has 0.059mg.
  • Couscous contains less sodium.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of cheese is 0.

Couscous, cooked and Cheese, cheddar types were used in this article.

Infographic

Couscous vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more IronIron +171.4%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +211.1%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +8775%
Contains more PotassiumPotassium +31%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1968.2%
~equal in Selenium ~28.5µg

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%
Cheese
Cheese
10
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +117.2%
Contains more Vitamin B3Vitamin B3 +1566.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +446.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1485.2%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +80%
Contains more CholineCholine +400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Couscous Cheese DV% diff.
Saturated fat 0.029g 18.867g 86%
Calcium 8mg 710mg 70%
Phosphorus 22mg 455mg 62%
Fats 0.16g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 3.79g 22.87g 38%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Vitamin B2 0.027mg 0.428mg 31%
Zinc 0.26mg 3.64mg 31%
Sodium 5mg 653mg 28%
Monounsaturated fat 0.022g 9.246g 23%
Calories 112kcal 404kcal 15%
Polyunsaturated fat 0.064g 1.421g 9%
Carbs 23.22g 3.09g 7%
Vitamin B3 0.983mg 0.059mg 6%
Fiber 1.4g 0g 6%
Magnesium 8mg 27mg 5%
Vitamin E 0.13mg 0.71mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.063mg 0.029mg 3%
Vitamin D 0IU 24IU 3%
Iron 0.38mg 0.14mg 3%
Folate 15µg 27µg 3%
Vitamin K 0.1µg 2.4µg 2%
Manganese 0.084mg 0.027mg 2%
Selenium 27.5µg 28.5µg 2%
Choline 3.3mg 16.5mg 2%
Copper 0.041mg 0.03mg 1%
Potassium 58mg 76mg 1%
Vitamin B6 0.051mg 0.066mg 1%
Vitamin B5 0.371mg 0.41mg 1%
Net carbs 21.82g 3.09g N/A
Sugar 0.1g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.049mg 0.547mg 0%
Threonine 0.1mg 1.044mg 0%
Isoleucine 0.147mg 1.206mg 0%
Leucine 0.259mg 1.939mg 0%
Lysine 0.073mg 1.025mg 0%
Methionine 0.059mg 0.547mg 0%
Phenylalanine 0.184mg 1.074mg 0%
Valine 0.162mg 1.404mg 0%
Histidine 0.077mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +651.5%
Contains more WaterWater +96%
Contains more ProteinProtein +503.4%
Contains more FatsFats +20718.8%
Contains more OtherOther +1326.9%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +41927.3%
Contains more Poly. FatPolyunsaturated fat +2120.3%

People also compare

Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oats
Oats
Cheese
Cheese vs Mozzarella
Mozzarella
Cheese
Cheese vs Butter
Butter
Cheese
Cheese vs Milk
Milk

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.