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  6. Couscous vs. Cream cheese

Couscous vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between Couscous and Cream cheese?

  • Couscous is richer in Selenium, and Fiber, while Cream cheese is higher in Vitamin A RAE, Vitamin B2, Phosphorus, Vitamin B12, and Calcium.
  • Cream cheese's daily need coverage for Saturated Fat is 101% higher.
  • Couscous is lower in Sodium.

We used Couscous, cooked and Cheese, cream types in this comparison.

Infographic

Couscous vs Cream 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.
Couscous
Couscous
5
:
5
Cream cheese
Cream cheese
Contains more Iron +245.5%
Contains less Sodium -98.4%
Contains more Copper +127.8%
Contains more Manganese +663.6%
Contains more Selenium +219.8%
Contains more Calcium +1112.5%
Contains more Magnesium +12.5%
Contains more Phosphorus +386.4%
Contains more Potassium +127.6%
Contains more Zinc +92.3%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Iron +245.5%
Contains less Sodium -98.4%
Contains more Copper +127.8%
Contains more Manganese +663.6%
Contains more Selenium +219.8%
Contains more Calcium +1112.5%
Contains more Magnesium +12.5%
Contains more Phosphorus +386.4%
Contains more Potassium +127.6%
Contains more Zinc +92.3%

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
3
:
7
Cream cheese
Cream cheese
Contains more Vitamin B1 +173.9%
Contains more Vitamin B3 +980.2%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +561.5%
Contains more Vitamin B2 +751.9%
Contains more Vitamin B5 +39.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2000%
Equal in Vitamin B6 - 0.056
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%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin B1 +173.9%
Contains more Vitamin B3 +980.2%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +561.5%
Contains more Vitamin B2 +751.9%
Contains more Vitamin B5 +39.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2000%
Equal in Vitamin B6 - 0.056

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Cream cheese
Cream cheese
Contains more Carbs +320.7%
Contains more Water +37.9%
Contains more Protein +62.3%
Contains more Fats +21425%
Contains more Other +388.5%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Carbs +320.7%
Contains more Water +37.9%
Contains more Protein +62.3%
Contains more Fats +21425%
Contains more Other +388.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Cream cheese
Cream cheese
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +40386.4%
Contains more Polyunsaturated fat +2217.2%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +40386.4%
Contains more Polyunsaturated fat +2217.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Cream cheese Opinion
Net carbs 21.82g 5.52g Couscous
Protein 3.79g 6.15g Cream cheese
Fats 0.16g 34.44g Cream cheese
Carbs 23.22g 5.52g Couscous
Calories 112kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 0.1g 3.76g Couscous
Fiber 1.4g 0g Couscous
Calcium 8mg 97mg Cream cheese
Iron 0.38mg 0.11mg Couscous
Magnesium 8mg 9mg Cream cheese
Phosphorus 22mg 107mg Cream cheese
Potassium 58mg 132mg Cream cheese
Sodium 5mg 314mg Couscous
Zinc 0.26mg 0.5mg Cream cheese
Copper 0.041mg 0.018mg Couscous
Manganese 0.084mg 0.011mg Couscous
Selenium 27.5µg 8.6µg Couscous
Vitamin A 0IU 1111IU Cream cheese
Vitamin A RAE 0µg 308µg Cream cheese
Vitamin E 0.13mg 0.86mg Cream cheese
Vitamin B1 0.063mg 0.023mg Couscous
Vitamin B2 0.027mg 0.23mg Cream cheese
Vitamin B3 0.983mg 0.091mg Couscous
Vitamin B5 0.371mg 0.517mg Cream cheese
Vitamin B6 0.051mg 0.056mg Cream cheese
Folate 15µg 9µg Couscous
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 0.1µg 2.1µg Cream cheese
Tryptophan 0.049mg 0.069mg Cream cheese
Threonine 0.1mg 0.233mg Cream cheese
Isoleucine 0.147mg 0.324mg Cream cheese
Leucine 0.259mg 0.657mg Cream cheese
Lysine 0.073mg 0.567mg Cream cheese
Methionine 0.059mg 0.191mg Cream cheese
Phenylalanine 0.184mg 0.291mg Cream cheese
Valine 0.162mg 0.395mg Cream cheese
Histidine 0.077mg 0.175mg Cream cheese
Cholesterol 0mg 101mg Couscous
Saturated Fat 0.029g 20.213g Couscous
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 0.022g 8.907g Cream cheese
Polyunsaturated fat 0.064g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Cream cheese
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
19%
Cream cheese
Minerals Daily Need Coverage Score
22%
Couscous
21%
Cream cheese

Comparison summary

Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Cream cheese
Cream cheese is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 309mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 20.184g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food is richer in minerals?
?
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.

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.