Couscous vs. Filo — In-Depth Nutrition Comparison
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What are the differences between couscous and filo?
- Couscous is higher in selenium; however, filo is richer in vitamin B1, iron, vitamin B2, vitamin B3, folate, manganese, and phosphorus.
- Filo's daily need coverage for vitamin B1 is 40% more.
- Couscous has less saturated fat.
- Filo has a lower glycemic index (38) than couscous (65).
We used Couscous, cooked and Phyllo dough types in this article.
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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.
| Contains less SodiumSodium | -99% |
| Contains more SeleniumSelenium | +18% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +27.6% |
| Contains more IronIron | +744.7% |
| Contains more CopperCopper | +146.3% |
| Contains more ZincZinc | +88.5% |
| Contains more PhosphorusPhosphorus | +240.9% |
| Contains more ManganeseManganese | +466.7% |
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.
| Contains more Vitamin EVitamin E | +62.5% |
| Contains more Vitamin B5Vitamin B5 | +22.8% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more Vitamin B1Vitamin B1 | +758.7% |
| Contains more Vitamin B2Vitamin B2 | +1163% |
| Contains more Vitamin B3Vitamin B3 | +314.3% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +486.7% |
| Contains more CholineCholine | +109.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.063mg | 0.541mg | 40% |
| Iron | 0.38mg | 3.21mg | 35% |
| Vitamin B2 | 0.027mg | 0.341mg | 24% |
| Sodium | 5mg | 483mg | 21% |
| Vitamin B3 | 0.983mg | 4.073mg | 19% |
| Folate | 15µg | 88µg | 18% |
| Manganese | 0.084mg | 0.476mg | 17% |
| Carbs | 23.22g | 52.6g | 10% |
| Calories | 112kcal | 299kcal | 9% |
| Fats | 0.16g | 6g | 9% |
| Phosphorus | 22mg | 75mg | 8% |
| Selenium | 27.5µg | 23.3µg | 8% |
| Monounsaturated fat | 0.022g | 3.149g | 8% |
| Saturated fat | 0.029g | 1.47g | 7% |
| Protein | 3.79g | 7.1g | 7% |
| Copper | 0.041mg | 0.101mg | 7% |
| Polyunsaturated fat | 0.064g | 0.923g | 6% |
| Fiber | 1.4g | 1.9g | 2% |
| Vitamin B6 | 0.051mg | 0.03mg | 2% |
| Vitamin K | 0.1µg | 2.5µg | 2% |
| Magnesium | 8mg | 15mg | 2% |
| Zinc | 0.26mg | 0.49mg | 2% |
| Vitamin B5 | 0.371mg | 0.302mg | 1% |
| Choline | 3.3mg | 6.9mg | 1% |
| Net carbs | 21.82g | 50.7g | N/A |
| Calcium | 8mg | 11mg | 0% |
| Potassium | 58mg | 74mg | 0% |
| Sugar | 0.1g | 0.18g | N/A |
| Vitamin E | 0.13mg | 0.08mg | 0% |
| Tryptophan | 0.049mg | 0.088mg | 0% |
| Threonine | 0.1mg | 0.194mg | 0% |
| Isoleucine | 0.147mg | 0.246mg | 0% |
| Leucine | 0.259mg | 0.49mg | 0% |
| Lysine | 0.073mg | 0.158mg | 0% |
| Methionine | 0.059mg | 0.126mg | 0% |
| Phenylalanine | 0.184mg | 0.359mg | 0% |
| Valine | 0.162mg | 0.286mg | 0% |
| Histidine | 0.077mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +122.6% |
| Contains more ProteinProtein | +87.3% |
| Contains more FatsFats | +3650% |
| Contains more CarbsCarbs | +126.5% |
| Contains more OtherOther | +553.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +14213.6% |
| Contains more Poly. FatPolyunsaturated fat | +1342.2% |
