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  6. Couscous vs. Cheese sandwich

Couscous vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between couscous and cheese sandwich

  • Couscous has less phosphorus, manganese, vitamin B2, iron, vitamin B1, calcium, vitamin B6, and vitamin B3.
  • Cheese sandwich's daily need coverage for phosphorus is 51% more.
  • Couscous is lower in saturated fat.
  • Couscous has a higher glycemic index than cheese sandwich.

The food varieties used in the comparison are Couscous, cooked and Crackers, wheat, sandwich, with cheese filling.

Infographic

Couscous vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +13.2%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +427.6%
Contains more IronIron +589.5%
Contains more CopperCopper +290.2%
Contains more ZincZinc +234.6%
Contains more PhosphorusPhosphorus +1636.4%
Contains more ManganeseManganese +1189.3%

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.
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +468.3%
Contains more Vitamin B2Vitamin B2 +1481.5%
Contains more Vitamin B3Vitamin B3 +224%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +411.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +326.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Couscous Cheese sandwich DV% diff.
Polyunsaturated fat 0.064g 9.166g 61%
Phosphorus 22mg 382mg 51%
Manganese 0.084mg 1.083mg 43%
Fats 0.16g 25g 38%
Sodium 5mg 839mg 36%
Vitamin B2 0.027mg 0.427mg 31%
Iron 0.38mg 2.62mg 28%
Monounsaturated fat 0.022g 10.351g 26%
Vitamin B1 0.063mg 0.358mg 25%
Calcium 8mg 204mg 20%
Saturated fat 0.029g 4.129g 19%
Calories 112kcal 497kcal 19%
Vitamin B6 0.051mg 0.261mg 16%
Vitamin B3 0.983mg 3.185mg 14%
Copper 0.041mg 0.16mg 13%
Carbs 23.22g 58.2g 12%
Folate 15µg 64µg 12%
Protein 3.79g 9.8g 12%
Magnesium 8mg 54mg 11%
Fiber 1.4g 3.1g 7%
Potassium 58mg 306mg 7%
Zinc 0.26mg 0.87mg 6%
Selenium 27.5µg 24.3µg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B5 0.371mg 0.622mg 5%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin A 0µg 21µg 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Net carbs 21.82g 55.1g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.13mg 0%
Threonine 0.1mg 0.298mg 0%
Isoleucine 0.147mg 0.383mg 0%
Leucine 0.259mg 0.698mg 0%
Lysine 0.073mg 0.344mg 0%
Methionine 0.059mg 0.167mg 0%
Phenylalanine 0.184mg 0.472mg 0%
Valine 0.162mg 0.438mg 0%
Histidine 0.077mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2167.8%
Contains more ProteinProtein +158.6%
Contains more FatsFats +15525%
Contains more CarbsCarbs +150.6%
Contains more OtherOther +1361.5%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +46950%
Contains more Poly. FatPolyunsaturated fat +14221.9%

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.