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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.

Infographic

Couscous vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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.
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 87%
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
16% 36% 48%
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.
Couscous Marinara sauce
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Couscous Marinara sauce 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?

ok
ok
is better in case of low diet
Couscous Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Couscous
19%
Marinara sauce
Minerals Daily Need Coverage Score
22%
Couscous
15%
Marinara sauce

Comparison summary

Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 65)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.3)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 5.4g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.141g)

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.