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Couscous vs. Cumin — In-Depth Nutrition Comparison

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Summary of differences between couscous and cumin

  • Couscous has more selenium; however, cumin is higher in iron, manganese, calcium, copper, magnesium, phosphorus, potassium, vitamin B1, and zinc.
  • Cumin covers your daily need for iron, 825% more than couscous.
  • Couscous has 5 times more selenium than cumin. While couscous has 27.5µg of selenium, cumin has only 5.2µg.
  • The glycemic index of couscous is higher.

These are the specific foods used in this comparison Couscous, cooked and Spices, cumin seed.

Infographic

Couscous vs Cumin 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%
Cumin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +428.8%
Contains more MagnesiumMagnesium +4475%
Contains more CalciumCalcium +11537.5%
Contains more PotassiumPotassium +2982.8%
Contains more IronIron +17363.2%
Contains more CopperCopper +2014.6%
Contains more ZincZinc +1746.2%
Contains more PhosphorusPhosphorus +2168.2%
Contains more ManganeseManganese +3867.9%

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%
Cumin
9
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 26% 21% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2461.5%
Contains more Vitamin B1Vitamin B1 +896.8%
Contains more Vitamin B2Vitamin B2 +1111.1%
Contains more Vitamin B3Vitamin B3 +365.8%
Contains more Vitamin B6Vitamin B6 +752.9%
Contains more Vitamin KVitamin K +5300%
Contains more CholineCholine +648.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more WaterWater +800.4%
Contains more ProteinProtein +369.9%
Contains more FatsFats +13818.8%
Contains more CarbsCarbs +90.5%
Contains more OtherOther +2830.8%

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
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +63718.2%
Contains more Poly. FatPolyunsaturated fat +5023.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Cumin DV% diff.
Iron 0.38mg 66.36mg 825%
Manganese 0.084mg 3.333mg 141%
Copper 0.041mg 0.867mg 92%
Calcium 8mg 931mg 92%
Magnesium 8mg 366mg 85%
Phosphorus 22mg 499mg 68%
Potassium 58mg 1788mg 51%
Vitamin B1 0.063mg 0.628mg 47%
Selenium 27.5µg 5.2µg 41%
Zinc 0.26mg 4.8mg 41%
Fiber 1.4g 10.5g 36%
Monounsaturated fat 0.022g 14.04g 35%
Fats 0.16g 22.27g 34%
Vitamin B6 0.051mg 0.435mg 30%
Protein 3.79g 17.81g 28%
Vitamin B2 0.027mg 0.327mg 23%
Vitamin B3 0.983mg 4.579mg 22%
Polyunsaturated fat 0.064g 3.279g 21%
Vitamin E 0.13mg 3.33mg 21%
Calories 112kcal 375kcal 13%
Vitamin C 0mg 7.7mg 9%
Saturated fat 0.029g 1.535g 7%
Sodium 5mg 168mg 7%
Vitamin A 0µg 64µg 7%
Carbs 23.22g 44.24g 7%
Vitamin B5 0.371mg 7%
Vitamin K 0.1µg 5.4µg 4%
Choline 3.3mg 24.7mg 4%
Folate 15µg 10µg 1%
Net carbs 21.82g 33.74g N/A
Sugar 0.1g 2.25g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Cumin
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
44%
Cumin
Minerals Daily Need Coverage Score
22%
Couscous
431%
Cumin

Comparison summary

Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.15g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 163mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 1.506g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.