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  6. Couscous vs. Edam

Couscous vs. Edam — In-Depth Nutrition Comparison

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What are the differences between Couscous and Edam?

  • Couscous is higher in Selenium, however, Edam is richer in Phosphorus, Calcium, Vitamin B12, Zinc, Vitamin B2, and Vitamin A RAE.
  • Edam's daily need coverage for Saturated Fat is 88% more.
  • Edam contains 2 times less Selenium than Couscous. Couscous contains 27.5µg of Selenium, while Edam contains 14.5µg.
  • Couscous has less Sodium.

We used Couscous, cooked and Cheese, edam types in this article.

Infographic

Couscous vs Edam 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.
Couscous
Couscous
4
:
6
Edam
Edam
Contains less Sodium -99.4%
Contains more Copper +13.9%
Contains more Manganese +663.6%
Contains more Selenium +89.7%
Contains more Calcium +9037.5%
Contains more Iron +15.8%
Contains more Magnesium +275%
Contains more Phosphorus +2336.4%
Contains more Potassium +224.1%
Contains more Zinc +1342.3%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Edam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 17% 22% 230% 17% 106% 103% 12% 2% 80%
Contains less Sodium -99.4%
Contains more Copper +13.9%
Contains more Manganese +663.6%
Contains more Selenium +89.7%
Contains more Calcium +9037.5%
Contains more Iron +15.8%
Contains more Magnesium +275%
Contains more Phosphorus +2336.4%
Contains more Potassium +224.1%
Contains more Zinc +1342.3%

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.
Couscous
Couscous
3
:
8
Edam
Edam
Contains more Vitamin B1 +70.3%
Contains more Vitamin B3 +1098.8%
Contains more Vitamin B5 +32%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1340.7%
Contains more Vitamin B6 +49%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2200%
Equal in Folate - 16
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Edam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 5% 15% 0% 10% 90% 2% 17% 18% 12% 193% 6%
Contains more Vitamin B1 +70.3%
Contains more Vitamin B3 +1098.8%
Contains more Vitamin B5 +32%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1340.7%
Contains more Vitamin B6 +49%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2200%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Edam
Edam
Contains more Carbs +1523.8%
Contains more Water +74.6%
Contains more Protein +559.4%
Contains more Fats +17275%
Contains more Other +1523.1%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Edam
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more Carbs +1523.8%
Contains more Water +74.6%
Contains more Protein +559.4%
Contains more Fats +17275%
Contains more Other +1523.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Edam
Edam
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +36831.8%
Contains more Polyunsaturated fat +939.1%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Edam
67% 31% 3%
Saturated Fat: 17.572 g
Monounsaturated Fat: 8.125 g
Polyunsaturated fat: 0.665 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +36831.8%
Contains more Polyunsaturated fat +939.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Edam Opinion
Net carbs 21.82g 1.43g Couscous
Protein 3.79g 24.99g Edam
Fats 0.16g 27.8g Edam
Carbs 23.22g 1.43g Couscous
Calories 112kcal 357kcal Edam
Sugar 0.1g 1.43g Couscous
Fiber 1.4g 0g Couscous
Calcium 8mg 731mg Edam
Iron 0.38mg 0.44mg Edam
Magnesium 8mg 30mg Edam
Phosphorus 22mg 536mg Edam
Potassium 58mg 188mg Edam
Sodium 5mg 812mg Couscous
Zinc 0.26mg 3.75mg Edam
Copper 0.041mg 0.036mg Couscous
Manganese 0.084mg 0.011mg Couscous
Selenium 27.5µg 14.5µg Couscous
Vitamin A 0IU 825IU Edam
Vitamin A RAE 0µg 243µg Edam
Vitamin E 0.13mg 0.24mg Edam
Vitamin D 0IU 20IU Edam
Vitamin D 0µg 0.5µg Edam
Vitamin B1 0.063mg 0.037mg Couscous
Vitamin B2 0.027mg 0.389mg Edam
Vitamin B3 0.983mg 0.082mg Couscous
Vitamin B5 0.371mg 0.281mg Couscous
Vitamin B6 0.051mg 0.076mg Edam
Folate 15µg 16µg Edam
Vitamin B12 0µg 1.54µg Edam
Vitamin K 0.1µg 2.3µg Edam
Tryptophan 0.049mg 0.352mg Edam
Threonine 0.1mg 0.932mg Edam
Isoleucine 0.147mg 1.308mg Edam
Leucine 0.259mg 2.57mg Edam
Lysine 0.073mg 2.66mg Edam
Methionine 0.059mg 0.721mg Edam
Phenylalanine 0.184mg 1.434mg Edam
Valine 0.162mg 1.81mg Edam
Histidine 0.077mg 1.034mg Edam
Cholesterol 0mg 89mg Couscous
Saturated Fat 0.029g 17.572g Couscous
Monounsaturated Fat 0.022g 8.125g Edam
Polyunsaturated fat 0.064g 0.665g Edam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Edam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Edam
Minerals Daily Need Coverage Score
22%
Couscous
80%
Edam

Comparison summary

Which food is richer in minerals?
Edam
Edam is relatively richer in minerals
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Edam
Edam is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 807mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 17.543g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.3)

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.