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  6. Couscous vs. Custard

Couscous vs. Custard — In-Depth Nutrition Comparison

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How are couscous and custard different?

  • Couscous is higher in selenium and fiber; however, custard is richer in vitamin B12, phosphorus, vitamin B2, calcium, vitamin D, and vitamin B5.
  • Daily need coverage for selenium for couscous is 39% higher.
  • Couscous has less saturated fat.
  • Custard has a lower glycemic index (35) than couscous (65).

Couscous, cooked and Egg custards, dry mix, prepared with whole milk are the varieties used in this article.

Infographic

Couscous vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more IronIron +11.8%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +358.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1637.5%
Contains more PotassiumPotassium +256.9%
Contains more ZincZinc +96.2%
Contains more PhosphorusPhosphorus +490.9%

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%
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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B3Vitamin B3 +644.7%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +714.8%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +257.6%
~equal in Vitamin B1 ~0.061mg

All nutrients comparison - raw data values

Nutrient Couscous Custard DV% diff.
Selenium 27.5µg 6µg 39%
Vitamin B12 0µg 0.52µg 22%
Cholesterol 0mg 51mg 17%
Phosphorus 22mg 130mg 15%
Vitamin B2 0.027mg 0.22mg 15%
Calcium 8mg 139mg 13%
Saturated fat 0.029g 2.032g 9%
Vitamin B5 0.371mg 0.699mg 7%
Fats 0.16g 4g 6%
Vitamin D 0IU 47IU 6%
Fiber 1.4g 0g 6%
Vitamin D 0µg 1.2µg 6%
Vitamin A 0µg 52µg 6%
Vitamin B3 0.983mg 0.132mg 5%
Potassium 58mg 207mg 4%
Manganese 0.084mg 0.007mg 3%
Monounsaturated fat 0.022g 1.127g 3%
Sodium 5mg 84mg 3%
Carbs 23.22g 17.6g 2%
Zinc 0.26mg 0.51mg 2%
Polyunsaturated fat 0.064g 0.312g 2%
Folate 15µg 9µg 2%
Magnesium 8mg 16mg 2%
Choline 3.3mg 11.8mg 2%
Vitamin B6 0.051mg 0.064mg 1%
Calories 112kcal 122kcal 1%
Copper 0.041mg 0.03mg 1%
Protein 3.79g 3.99g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 21.82g 17.6g N/A
Iron 0.38mg 0.34mg 0%
Sugar 0.1g 4.82g N/A
Vitamin E 0.13mg 0.06mg 0%
Vitamin B1 0.063mg 0.061mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.049mg 0.082mg 0%
Threonine 0.1mg 0.192mg 0%
Isoleucine 0.147mg 0.207mg 0%
Leucine 0.259mg 0.337mg 0%
Lysine 0.073mg 0.214mg 0%
Methionine 0.059mg 0.091mg 0%
Phenylalanine 0.184mg 0.173mg 0%
Valine 0.162mg 0.233mg 0%
Histidine 0.077mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g 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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more CarbsCarbs +31.9%
Contains more FatsFats +2400%
Contains more OtherOther +269.2%
~equal in Protein ~3.99g
~equal in Water ~73.45g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +5022.7%
Contains more Poly. FatPolyunsaturated fat +387.5%

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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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.