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  6. Couscous vs. Egg white

Couscous vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between Couscous and Egg white

  • Couscous has more Selenium, Fiber, and Vitamin B3, however, Egg white is higher in Vitamin B2.
  • Egg white covers your daily need of Vitamin B2 32% more than Couscous.
  • Couscous has less Sodium.

These are the specific foods used in this comparison Couscous, cooked and Egg, white, raw, fresh.

Infographic

Couscous vs Egg white 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
8
:
2
Egg white
Egg white
Contains more Calcium +14.3%
Contains more Iron +375%
Contains more Phosphorus +46.7%
Contains less Sodium -97%
Contains more Zinc +766.7%
Contains more Copper +78.3%
Contains more Manganese +663.6%
Contains more Selenium +37.5%
Contains more Magnesium +37.5%
Contains more Potassium +181%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +14.3%
Contains more Iron +375%
Contains more Phosphorus +46.7%
Contains less Sodium -97%
Contains more Zinc +766.7%
Contains more Copper +78.3%
Contains more Manganese +663.6%
Contains more Selenium +37.5%
Contains more Magnesium +37.5%
Contains more Potassium +181%

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
7
:
2
Egg white
Egg white
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1475%
Contains more Vitamin B3 +836.2%
Contains more Vitamin B5 +95.3%
Contains more Vitamin B6 +920%
Contains more Folate +275%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1525.9%
Contains more Vitamin B12 +∞%
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%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1475%
Contains more Vitamin B3 +836.2%
Contains more Vitamin B5 +95.3%
Contains more Vitamin B6 +920%
Contains more Folate +275%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1525.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Egg white
Egg white
Contains more Carbs +3080.8%
Contains more Protein +187.6%
Contains more Water +20.7%
Contains more Other +142.3%
Equal in Fats - 0.17
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Carbs +3080.8%
Contains more Protein +187.6%
Contains more Water +20.7%
Contains more Other +142.3%
Equal in Fats - 0.17

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 white
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Egg white Opinion
Net carbs 21.82g 0.73g Couscous
Protein 3.79g 10.9g Egg white
Fats 0.16g 0.17g Egg white
Carbs 23.22g 0.73g Couscous
Calories 112kcal 52kcal Couscous
Fructose 0.07g Egg white
Sugar 0.1g 0.71g Couscous
Fiber 1.4g 0g Couscous
Calcium 8mg 7mg Couscous
Iron 0.38mg 0.08mg Couscous
Magnesium 8mg 11mg Egg white
Phosphorus 22mg 15mg Couscous
Potassium 58mg 163mg Egg white
Sodium 5mg 166mg Couscous
Zinc 0.26mg 0.03mg Couscous
Copper 0.041mg 0.023mg Couscous
Manganese 0.084mg 0.011mg Couscous
Selenium 27.5µg 20µg Couscous
Vitamin E 0.13mg 0mg Couscous
Vitamin B1 0.063mg 0.004mg Couscous
Vitamin B2 0.027mg 0.439mg Egg white
Vitamin B3 0.983mg 0.105mg Couscous
Vitamin B5 0.371mg 0.19mg Couscous
Vitamin B6 0.051mg 0.005mg Couscous
Folate 15µg 4µg Couscous
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg 0.125mg Egg white
Threonine 0.1mg 0.449mg Egg white
Isoleucine 0.147mg 0.661mg Egg white
Leucine 0.259mg 1.016mg Egg white
Lysine 0.073mg 0.806mg Egg white
Methionine 0.059mg 0.399mg Egg white
Phenylalanine 0.184mg 0.686mg Egg white
Valine 0.162mg 0.809mg Egg white
Histidine 0.077mg 0.29mg Egg white
Saturated Fat 0.029g 0g Egg white
Monounsaturated Fat 0.022g 0g Couscous
Polyunsaturated fat 0.064g 0g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Egg white
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
11%
Egg white
Minerals Daily Need Coverage Score
22%
Couscous
17%
Egg white

Comparison summary

Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 65)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.3)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 161mg)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.