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Couscous vs. English muffin — In-Depth Nutrition Comparison

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How are couscous and English muffins different?

  • Couscous contains less phosphorus, manganese, vitamin B1, copper, vitamin B2, iron, folate, and fiber than English muffins.
  • English muffins cover your daily need for sodium, 20% more than couscous.
  • Couscous contains less sodium.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of couscous is 65.

Couscous, cooked and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types were used in this article.

Infographic

Couscous vs English muffin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +134.2%
Contains more CopperCopper +214.6%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +504.5%
Contains more ManganeseManganese +325%

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% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B2Vitamin B2 +470.4%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +72.4%
Contains more ProteinProtein +103.2%
Contains more FatsFats +1025%
Contains more CarbsCarbs +98.1%
Contains more OtherOther +823.1%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +1272.7%
Contains more Poly. FatPolyunsaturated fat +1287.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous English muffin DV% diff.
Selenium 27.5µg 50%
Sodium 5mg 464mg 20%
Phosphorus 22mg 133mg 16%
Manganese 0.084mg 0.357mg 12%
Vitamin B2 0.027mg 0.154mg 10%
Copper 0.041mg 0.129mg 10%
Vitamin B1 0.063mg 0.181mg 10%
Protein 3.79g 7.7g 8%
Carbs 23.22g 46g 8%
Folate 15µg 37µg 6%
Calories 112kcal 235kcal 6%
Iron 0.38mg 0.89mg 6%
Fiber 1.4g 2.7g 5%
Polyunsaturated fat 0.064g 0.888g 5%
Zinc 0.26mg 0.7mg 4%
Calcium 8mg 52mg 4%
Vitamin B3 0.983mg 1.566mg 4%
Magnesium 8mg 21mg 3%
Fats 0.16g 1.8g 3%
Vitamin B12 0µg 0.04µg 2%
Potassium 58mg 131mg 2%
Vitamin B5 0.371mg 0.446mg 2%
Saturated fat 0.029g 0.259g 1%
Choline 3.3mg 1%
Monounsaturated fat 0.022g 0.302g 1%
Vitamin B6 0.051mg 0.043mg 1%
Vitamin E 0.13mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 21.82g 43.3g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.092mg 0%
Threonine 0.1mg 0.242mg 0%
Isoleucine 0.147mg 0.315mg 0%
Leucine 0.259mg 0.553mg 0%
Lysine 0.073mg 0.241mg 0%
Methionine 0.059mg 0.139mg 0%
Phenylalanine 0.184mg 0.379mg 0%
Valine 0.162mg 0.353mg 0%
Histidine 0.077mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous English muffin
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
14%
English muffin
Minerals Daily Need Coverage Score
22%
Couscous
30%
English muffin

Comparison summary

Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.1g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $1.3)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 459mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.23g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.