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  6. Couscous vs. Hamburger

Couscous vs. Hamburger — In-Depth Nutrition Comparison

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How are couscous and hamburgers different?

  • Hamburgers have more vitamin B12, iron, vitamin B3, zinc, vitamin B2, phosphorus, and vitamin B1 than couscous.
  • Daily need coverage for vitamin B12 for hamburgers is 60% higher.
  • Couscous has less sodium.

Couscous, cooked and Fast foods, hamburger; double, regular, patty; plain are the varieties used in this article.

Infographic

Couscous vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +289.7%
Contains more IronIron +657.9%
Contains more CopperCopper +122%
Contains more ZincZinc +1003.8%
Contains more PhosphorusPhosphorus +518.2%
Contains more ManganeseManganese +158.3%

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +19.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +825.9%
Contains more Vitamin B3Vitamin B3 +445.8%
Contains more Vitamin B6Vitamin B6 +298%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +273.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Couscous Hamburger DV% diff.
Vitamin B12 0µg 1.44µg 60%
Selenium 27.5µg 50%
Iron 0.38mg 2.88mg 31%
Vitamin B3 0.983mg 5.365mg 27%
Protein 3.79g 17.08g 27%
Zinc 0.26mg 2.87mg 24%
Saturated fat 0.029g 5.096g 23%
Fats 0.16g 14.36g 22%
Sodium 5mg 414mg 18%
Vitamin B2 0.027mg 0.25mg 17%
Cholesterol 0mg 47mg 16%
Phosphorus 22mg 136mg 16%
Monounsaturated fat 0.022g 5.495g 14%
Vitamin B1 0.063mg 0.217mg 13%
Vitamin B6 0.051mg 0.203mg 12%
Folate 15µg 56µg 10%
Calories 112kcal 295kcal 9%
Calcium 8mg 102mg 9%
Manganese 0.084mg 0.217mg 6%
Copper 0.041mg 0.091mg 6%
Potassium 58mg 226mg 5%
Magnesium 8mg 20mg 3%
Fructose 2.03g 3%
Polyunsaturated fat 0.064g 0.38g 2%
Fiber 1.4g 0.9g 2%
Vitamin B5 0.371mg 0.31mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Net carbs 21.82g 23.2g N/A
Carbs 23.22g 24.1g 0%
Sugar 0.1g 4.15g N/A
Vitamin K 0.1µg 0%
Trans fat 0.814g N/A
Tryptophan 0.049mg 0.206mg 0%
Threonine 0.1mg 0.666mg 0%
Isoleucine 0.147mg 0.716mg 0%
Leucine 0.259mg 1.319mg 0%
Lysine 0.073mg 1.226mg 0%
Methionine 0.059mg 0.37mg 0%
Phenylalanine 0.184mg 0.677mg 0%
Valine 0.162mg 0.823mg 0%
Histidine 0.077mg 0.505mg 0%

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +70.1%
Contains more ProteinProtein +350.7%
Contains more FatsFats +8875%
Contains more OtherOther +588.5%
~equal in Carbs ~24.1g

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +24877.3%
Contains more Poly. FatPolyunsaturated fat +493.8%

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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

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.