Couscous vs. Lettuce — In-Depth Nutrition Comparison
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Important differences between couscous and lettuce
- Couscous has more selenium; however, lettuce has more vitamin A, vitamin K, vitamin C, manganese, iron, and folate.
- Lettuce's daily need coverage for vitamin A is 148% more.
- Couscous has 46 times more selenium than lettuce. Couscous has 27.5µg of selenium, while lettuce has 0.6µg.
- Couscous has a higher glycemic index than lettuce.
The food varieties used in the comparison are Couscous, cooked and Lettuce, green leaf, raw.
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.
| Contains more CopperCopper | +41.4% |
| Contains more ZincZinc | +44.4% |
| Contains less SodiumSodium | -82.1% |
| Contains more SeleniumSelenium | +4483.3% |
| Contains more MagnesiumMagnesium | +62.5% |
| Contains more CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +234.5% |
| Contains more IronIron | +126.3% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains more ManganeseManganese | +197.6% |
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 B3Vitamin B3 | +162.1% |
| Contains more Vitamin B5Vitamin B5 | +176.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +69.2% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B2Vitamin B2 | +196.3% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
| Contains more Vitamin KVitamin K | +126200% |
| Contains more FolateFolate | +153.3% |
| Contains more CholineCholine | +312.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.1µg | 126.3µg | 105% |
| Selenium | 27.5µg | 0.6µg | 49% |
| Vitamin A | 0µg | 370µg | 41% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Carbs | 23.22g | 2.87g | 7% |
| Manganese | 0.084mg | 0.25mg | 7% |
| Folate | 15µg | 38µg | 6% |
| Iron | 0.38mg | 0.86mg | 6% |
| Vitamin B5 | 0.371mg | 0.134mg | 5% |
| Protein | 3.79g | 1.36g | 5% |
| Calories | 112kcal | 15kcal | 5% |
| Vitamin B3 | 0.983mg | 0.375mg | 4% |
| Vitamin B2 | 0.027mg | 0.08mg | 4% |
| Potassium | 58mg | 194mg | 4% |
| Vitamin B6 | 0.051mg | 0.09mg | 3% |
| Calcium | 8mg | 36mg | 3% |
| Choline | 3.3mg | 13.6mg | 2% |
| Vitamin B1 | 0.063mg | 0.07mg | 1% |
| Vitamin E | 0.13mg | 0.22mg | 1% |
| Magnesium | 8mg | 13mg | 1% |
| Sodium | 5mg | 28mg | 1% |
| Fructose | 0.43g | 1% | |
| Copper | 0.041mg | 0.029mg | 1% |
| Zinc | 0.26mg | 0.18mg | 1% |
| Phosphorus | 22mg | 29mg | 1% |
| Fats | 0.16g | 0.15g | 0% |
| Net carbs | 21.82g | 1.57g | N/A |
| Sugar | 0.1g | 0.78g | N/A |
| Fiber | 1.4g | 1.3g | 0% |
| Saturated fat | 0.029g | 0.02g | 0% |
| Monounsaturated fat | 0.022g | 0.006g | 0% |
| Polyunsaturated fat | 0.064g | 0.082g | 0% |
| Tryptophan | 0.049mg | 0.009mg | 0% |
| Threonine | 0.1mg | 0.059mg | 0% |
| Isoleucine | 0.147mg | 0.084mg | 0% |
| Leucine | 0.259mg | 0.079mg | 0% |
| Lysine | 0.073mg | 0.084mg | 0% |
| Methionine | 0.059mg | 0.016mg | 0% |
| Phenylalanine | 0.184mg | 0.055mg | 0% |
| Valine | 0.162mg | 0.07mg | 0% |
| Histidine | 0.077mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +178.7% |
| Contains more CarbsCarbs | +709.1% |
| Contains more WaterWater | +30.9% |
| Contains more OtherOther | +146.2% |
~equal in
Fats
~0.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +266.7% |
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Poly. FatPolyunsaturated fat | +28.1% |
