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  6. Couscous vs. Club sandwich

Couscous vs. Club sandwich — In-Depth Nutrition Comparison

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Significant differences between couscous and club sandwich

  • The amount of vitamin B3, phosphorus, vitamin B12, vitamin B6, iron, vitamin B2, and zinc in club sandwich is higher than in couscous.
  • Club sandwich covers your daily vitamin B3 needs 29% more than couscous.
  • Couscous contains less saturated fat.

Specific food types used in this comparison are Couscous, cooked and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Couscous vs Club sandwich infographic
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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.
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1087.5%
Contains more PotassiumPotassium +289.7%
Contains more IronIron +260.5%
Contains more CopperCopper +117.1%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +877.3%
~equal in Selenium ~24.8µg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +369.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +173%
Contains more Vitamin B2Vitamin B2 +588.9%
Contains more Vitamin B3Vitamin B3 +467.1%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin B6Vitamin B6 +480.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +106.7%
Contains more CholineCholine +1348.5%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +16.9%
Contains more WaterWater +38.2%
Contains more ProteinProtein +353.6%
Contains more FatsFats +4931.3%
Contains more OtherOther +811.5%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +13304.5%
Contains more Poly. FatPolyunsaturated fat +2837.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Club sandwich DV% diff.
Vitamin B3 0.983mg 5.575mg 29%
Phosphorus 22mg 215mg 28%
Protein 3.79g 17.19g 27%
Sodium 5mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.051mg 0.296mg 19%
Cholesterol 0mg 46mg 15%
Saturated fat 0.029g 3.109g 14%
Vitamin B2 0.027mg 0.186mg 12%
Fats 0.16g 8.05g 12%
Polyunsaturated fat 0.064g 1.88g 12%
Iron 0.38mg 1.37mg 12%
Zinc 0.26mg 1.34mg 10%
Vitamin B1 0.063mg 0.172mg 9%
Vitamin B5 0.371mg 0.826mg 9%
Calcium 8mg 95mg 9%
Choline 3.3mg 47.8mg 8%
Monounsaturated fat 0.022g 2.949g 7%
Vitamin K 0.1µg 8.7µg 7%
Magnesium 8mg 32mg 6%
Selenium 27.5µg 24.8µg 5%
Calories 112kcal 220kcal 5%
Vitamin C 0mg 4.4mg 5%
Copper 0.041mg 0.089mg 5%
Potassium 58mg 226mg 5%
Folate 15µg 31µg 4%
Manganese 0.084mg 4%
Vitamin A 0µg 35µg 4%
Vitamin E 0.13mg 0.61mg 3%
Fiber 1.4g 1.2g 1%
Vitamin D 0IU 5IU 1%
Carbs 23.22g 19.87g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 21.82g 18.67g N/A
Sugar 0.1g 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Club sandwich
Minerals Daily Need Coverage Score
22%
Couscous
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 625mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.08g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 65)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.3)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.