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  6. Couscous vs. Crackers

Couscous vs. Crackers — In-Depth Nutrition Comparison

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How are couscous and crackers different?

  • Couscous has more selenium; however, crackers are richer in vitamin K, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, and vitamin E.
  • Crackers cover your daily need for vitamin K, 58% more than couscous.
  • Couscous has 4 times more selenium than crackers. Couscous has 27.5µg of selenium, while crackers have 6.7µg.
  • Couscous contains less sodium.

Couscous, cooked and Crackers, standard snack-type, regular types were used in this article.

Infographic

Couscous vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +310.4%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +103.4%
Contains more IronIron +960.5%
Contains more CopperCopper +153.7%
Contains more ZincZinc +88.5%
Contains more PhosphorusPhosphorus +1027.3%
Contains more ManganeseManganese +484.5%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin EVitamin E +2230.8%
Contains more Vitamin B1Vitamin B1 +560.3%
Contains more Vitamin B2Vitamin B2 +1588.9%
Contains more Vitamin B3Vitamin B3 +342.7%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more Vitamin KVitamin K +69200%
Contains more FolateFolate +513.3%
Contains more CholineCholine +190.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Crackers DV% diff.
Polyunsaturated fat 0.064g 13.137g 87%
Vitamin K 0.1µg 69.3µg 58%
Iron 0.38mg 4.03mg 46%
Fats 0.16g 26.43g 40%
Selenium 27.5µg 6.7µg 38%
Vitamin B2 0.027mg 0.456mg 33%
Phosphorus 22mg 248mg 32%
Sodium 5mg 726mg 31%
Vitamin B1 0.063mg 0.416mg 29%
Saturated fat 0.029g 5.562g 25%
Vitamin B3 0.983mg 4.352mg 21%
Calories 112kcal 510kcal 20%
Starch 49.69g 20%
Folate 15µg 92µg 19%
Vitamin E 0.13mg 3.03mg 19%
Manganese 0.084mg 0.491mg 18%
Monounsaturated fat 0.022g 6.553g 16%
Carbs 23.22g 61.3g 13%
Calcium 8mg 120mg 11%
Copper 0.041mg 0.104mg 7%
Protein 3.79g 6.64g 6%
Fiber 1.4g 2.3g 4%
Zinc 0.26mg 0.49mg 2%
Potassium 58mg 118mg 2%
Magnesium 8mg 18mg 2%
Choline 3.3mg 9.6mg 1%
Vitamin B5 0.371mg 0.417mg 1%
Vitamin B6 0.051mg 0.063mg 1%
Net carbs 21.82g 59g N/A
Sugar 0.1g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.049mg 0.084mg 0%
Threonine 0.1mg 0.193mg 0%
Isoleucine 0.147mg 0.246mg 0%
Leucine 0.259mg 0.471mg 0%
Lysine 0.073mg 0.103mg 0%
Methionine 0.059mg 0.112mg 0%
Phenylalanine 0.184mg 0.331mg 0%
Valine 0.162mg 0.294mg 0%
Histidine 0.077mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2211.1%
Contains more ProteinProtein +75.2%
Contains more FatsFats +16418.8%
Contains more CarbsCarbs +164%
Contains more OtherOther +857.7%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +29686.4%
Contains more Poly. FatPolyunsaturated fat +20426.6%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.