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  6. Couscous vs. Graham cracker

Couscous vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between couscous and graham cracker

  • Couscous has more selenium; however, graham cracker has more iron, manganese, phosphorus, vitamin B2, vitamin B3, folate, vitamin B1, and copper.
  • Graham cracker's daily need coverage for iron is 43% more.
  • Couscous has 4 times more selenium than graham cracker. Couscous has 27.5µg of selenium, while graham cracker has 6.3µg.
  • Couscous is lower in sodium.

The food varieties used in the comparison are Couscous, cooked and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Couscous vs Graham cracker 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.
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +336.5%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +862.5%
Contains more PotassiumPotassium +193.1%
Contains more IronIron +894.7%
Contains more CopperCopper +314.6%
Contains more ZincZinc +269.2%
Contains more PhosphorusPhosphorus +740.9%
Contains more ManganeseManganese +1113.1%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin EVitamin E +1061.5%
Contains more Vitamin B1Vitamin B1 +320.6%
Contains more Vitamin B2Vitamin B2 +1074.1%
Contains more Vitamin B3Vitamin B3 +351.6%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +205.9%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +506.7%
Contains more CholineCholine +78.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Graham cracker DV% diff.
Iron 0.38mg 3.78mg 43%
Manganese 0.084mg 1.019mg 41%
Selenium 27.5µg 6.3µg 39%
Polyunsaturated fat 0.064g 5.388g 35%
Phosphorus 22mg 185mg 23%
Vitamin B3 0.983mg 4.439mg 22%
Vitamin B2 0.027mg 0.317mg 22%
Sodium 5mg 459mg 20%
Starch 46.56g 19%
Folate 15µg 91µg 19%
Carbs 23.22g 77.66g 18%
Vitamin B1 0.063mg 0.265mg 17%
Calories 112kcal 430kcal 16%
Fats 0.16g 10.6g 16%
Copper 0.041mg 0.17mg 14%
Vitamin K 0.1µg 14.3µg 12%
Vitamin E 0.13mg 1.51mg 9%
Fiber 1.4g 3.4g 8%
Magnesium 8mg 40mg 8%
Vitamin B6 0.051mg 0.156mg 8%
Saturated fat 0.029g 1.633g 7%
Calcium 8mg 77mg 7%
Zinc 0.26mg 0.96mg 6%
Protein 3.79g 6.69g 6%
Monounsaturated fat 0.022g 2.509g 6%
Potassium 58mg 170mg 3%
Fructose 0.99g 1%
Vitamin B5 0.371mg 0.42mg 1%
Net carbs 21.82g 74.26g N/A
Sugar 0.1g 24.85g N/A
Trans fat 0.055g N/A
Choline 3.3mg 5.9mg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2040.7%
Contains more ProteinProtein +76.5%
Contains more FatsFats +6525%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +538.5%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +11304.5%
Contains more Poly. FatPolyunsaturated fat +8318.8%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.