Couscous vs. Marinara sauce — In-Depth Nutrition Comparison
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A recap on differences between couscous and marinara sauce
- Couscous is higher in selenium, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin A, vitamin K, vitamin B6, and potassium.
- Couscous covers your daily selenium needs 48% more than marinara sauce.
- The amount of sugar in couscous is lower.
Food varieties used in this article are Couscous, cooked and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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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 ZincZinc | +30% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +2400% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +237.5% |
| Contains more PotassiumPotassium | +450% |
| Contains more IronIron | +105.3% |
| Contains more CopperCopper | +97.6% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains more ManganeseManganese | +63.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +162.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +15.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1746.2% |
| Contains more Vitamin B2Vitamin B2 | +125.9% |
| Contains more Vitamin B3Vitamin B3 | +298.5% |
| Contains more Vitamin B6Vitamin B6 | +239.2% |
| Contains more Vitamin KVitamin K | +13800% |
| Contains more CholineCholine | +315.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +168.8% |
| Contains more CarbsCarbs | +188.1% |
| Contains more FatsFats | +825% |
| Contains more WaterWater | +20.4% |
| Contains more OtherOther | +538.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains less Sat. FatSaturated fat | -82.9% |
| Contains more Mono. FatMonounsaturated fat | +1613.6% |
| Contains more Poly. FatPolyunsaturated fat | +693.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 27.5µg | 1.1µg | 48% |
| Vitamin B3 | 0.983mg | 3.917mg | 18% |
| Vitamin E | 0.13mg | 2.4mg | 15% |
| Vitamin K | 0.1µg | 13.9µg | 12% |
| Vitamin B6 | 0.051mg | 0.173mg | 9% |
| Potassium | 58mg | 319mg | 8% |
| Vitamin B5 | 0.371mg | 7% | |
| Carbs | 23.22g | 8.06g | 5% |
| Iron | 0.38mg | 0.78mg | 5% |
| Protein | 3.79g | 1.41g | 5% |
| Vitamin A | 0µg | 33µg | 4% |
| Copper | 0.041mg | 0.081mg | 4% |
| Polyunsaturated fat | 0.064g | 0.508g | 3% |
| Vitamin B2 | 0.027mg | 0.061mg | 3% |
| Vitamin B1 | 0.063mg | 0.024mg | 3% |
| Calories | 112kcal | 51kcal | 3% |
| Choline | 3.3mg | 13.7mg | 2% |
| Vitamin C | 0mg | 2mg | 2% |
| Fats | 0.16g | 1.48g | 2% |
| Manganese | 0.084mg | 0.137mg | 2% |
| Fiber | 1.4g | 1.8g | 2% |
| Calcium | 8mg | 27mg | 2% |
| Magnesium | 8mg | 18mg | 2% |
| Phosphorus | 22mg | 34mg | 2% |
| Monounsaturated fat | 0.022g | 0.377g | 1% |
| Saturated fat | 0.029g | 0.17g | 1% |
| Sodium | 5mg | 30mg | 1% |
| Folate | 15µg | 13µg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Zinc | 0.26mg | 0.2mg | 1% |
| Net carbs | 21.82g | 6.26g | N/A |
| Sugar | 0.1g | 5.5g | N/A |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
22%
15%
Comparison summary
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 65)
Which food is cheaper?
Marinara sauce is cheaper (difference - $1.3)
Which food is richer in minerals?
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 5.4g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.141g)