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Couscous vs. Egg — In-Depth Nutrition Comparison

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How are couscous and eggs different?

  • Couscous contains less copper, choline, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin D, and vitamin A than eggs.
  • Eggs cover your daily need for copper, 218% more than couscous.
  • Couscous contains less saturated fat.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of eggs is 0.

Couscous, cooked and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Couscous vs Egg 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%
Egg
Egg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +223.1%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +117.2%
Contains more IronIron +213.2%
Contains more CopperCopper +4778%
Contains more ZincZinc +303.8%
Contains more PhosphorusPhosphorus +681.8%
Contains more SeleniumSelenium +12%

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%
Egg
Egg
10
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B3Vitamin B3 +1435.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +692.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B5Vitamin B5 +276.8%
Contains more Vitamin B6Vitamin B6 +137.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +193.3%
Contains more CholineCholine +8803%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.066mg

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
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +1973.2%
Contains more ProteinProtein +231.9%
Contains more FatsFats +6531.3%
Contains more OtherOther +311.5%
~equal in Water ~74.62g

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +18431.8%
Contains more Poly. FatPolyunsaturated fat +2109.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Egg DV% diff.
Copper 0.041mg 2mg 218%
Cholesterol 0mg 373mg 124%
Choline 3.3mg 293.8mg 53%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.027mg 0.513mg 37%
Vitamin B5 0.371mg 1.398mg 21%
Phosphorus 22mg 172mg 21%
Protein 3.79g 12.58g 18%
Vitamin A 0µg 149µg 17%
Fats 0.16g 10.61g 16%
Saturated fat 0.029g 3.267g 15%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Iron 0.38mg 1.19mg 10%
Monounsaturated fat 0.022g 4.077g 10%
Polyunsaturated fat 0.064g 1.414g 9%
Zinc 0.26mg 1.05mg 7%
Folate 15µg 44µg 7%
Carbs 23.22g 1.12g 7%
Vitamin B3 0.983mg 0.064mg 6%
Vitamin E 0.13mg 1.03mg 6%
Selenium 27.5µg 30.8µg 6%
Fiber 1.4g 0g 6%
Vitamin B6 0.051mg 0.121mg 5%
Sodium 5mg 124mg 5%
Calcium 8mg 50mg 4%
Manganese 0.084mg 0.026mg 3%
Potassium 58mg 126mg 2%
Calories 112kcal 155kcal 2%
Net carbs 21.82g 1.12g N/A
Magnesium 8mg 10mg 0%
Sugar 0.1g 1.12g N/A
Vitamin B1 0.063mg 0.066mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.049mg 0.153mg 0%
Threonine 0.1mg 0.604mg 0%
Isoleucine 0.147mg 0.686mg 0%
Leucine 0.259mg 1.075mg 0%
Lysine 0.073mg 0.904mg 0%
Methionine 0.059mg 0.392mg 0%
Phenylalanine 0.184mg 0.668mg 0%
Valine 0.162mg 0.767mg 0%
Histidine 0.077mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Egg
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
53%
Egg
Minerals Daily Need Coverage Score
22%
Couscous
103%
Egg

Comparison summary

Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 65)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.3)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 119mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.238g)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.