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. Cream cheese

Couscous vs. Cream cheese — In-Depth Nutrition Comparison

Compare

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, vitamin B2, phosphorus, vitamin B12, and calcium.
  • Cream cheese's daily need coverage for saturated fat is 101% higher.
  • Couscous is lower in sodium.
  • Couscous has a higher glycemic index (65) than cream cheese (0).

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.
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more IronIron +245.5%
Contains more CopperCopper +127.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +663.6%
Contains more SeleniumSelenium +219.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +1112.5%
Contains more PotassiumPotassium +127.6%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +386.4%

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +173.9%
Contains more Vitamin B3Vitamin B3 +980.2%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +561.5%
Contains more Vitamin B2Vitamin B2 +751.9%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2000%
Contains more CholineCholine +724.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.056mg

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
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 CarbsCarbs +320.7%
Contains more WaterWater +37.9%
Contains more ProteinProtein +62.3%
Contains more FatsFats +21425%
Contains more OtherOther +388.5%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +40386.4%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Couscous Cream cheese DV% diff.
Saturated fat 0.029g 20.213g 92%
Fats 0.16g 34.44g 53%
Vitamin A 0µg 308µg 34%
Cholesterol 0mg 101mg 34%
Selenium 27.5µg 8.6µg 34%
Monounsaturated fat 0.022g 8.907g 22%
Vitamin B2 0.027mg 0.23mg 16%
Sodium 5mg 314mg 13%
Calories 112kcal 350kcal 12%
Phosphorus 22mg 107mg 12%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 0.064g 1.483g 9%
Calcium 8mg 97mg 9%
Fiber 1.4g 0g 6%
Carbs 23.22g 5.52g 6%
Vitamin B3 0.983mg 0.091mg 6%
Vitamin E 0.13mg 0.86mg 5%
Protein 3.79g 6.15g 5%
Choline 3.3mg 27.2mg 4%
Copper 0.041mg 0.018mg 3%
Manganese 0.084mg 0.011mg 3%
Iron 0.38mg 0.11mg 3%
Vitamin B1 0.063mg 0.023mg 3%
Vitamin B5 0.371mg 0.517mg 3%
Folate 15µg 9µg 2%
Vitamin K 0.1µg 2.1µg 2%
Potassium 58mg 132mg 2%
Zinc 0.26mg 0.5mg 2%
Net carbs 21.82g 5.52g N/A
Magnesium 8mg 9mg 0%
Sugar 0.1g 3.76g N/A
Starch 0.35g 0%
Vitamin B6 0.051mg 0.056mg 0%
Tryptophan 0.049mg 0.069mg 0%
Threonine 0.1mg 0.233mg 0%
Isoleucine 0.147mg 0.324mg 0%
Leucine 0.259mg 0.657mg 0%
Lysine 0.073mg 0.567mg 0%
Methionine 0.059mg 0.191mg 0%
Phenylalanine 0.184mg 0.291mg 0%
Valine 0.162mg 0.395mg 0%
Histidine 0.077mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oats
Oats
Cream cheese
Cream cheese vs Edam
Edam
Cream cheese
Cream cheese vs Feta
Feta
Cream cheese
Cream cheese vs Fontina
Fontina

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
21%
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 Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 101mg)
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 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.