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Couscous vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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What are the main differences between couscous and mcDonald's Big Mac?

  • McDonald's Big Mac has more vitamin B12, iron, vitamin B3, zinc, phosphorus, vitamin B2, and calcium than couscous.
  • McDonald's Big Mac's daily need coverage for vitamin B12 is 37% higher.
  • Couscous is lower in sodium.

We used Couscous, cooked and McDONALD'S, BIG MAC types in this comparison.

Infographic

Couscous vs McDonald's Big Mac 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% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +212.1%
Contains more IronIron +426.3%
Contains more CopperCopper +139%
Contains more ZincZinc +634.6%
Contains more PhosphorusPhosphorus +454.5%
Contains more ManganeseManganese +145.2%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B2Vitamin B2 +674.1%
Contains more Vitamin B3Vitamin B3 +244.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +206.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more CarbsCarbs +15.6%
Contains more WaterWater +41.5%
Contains more ProteinProtein +211.9%
Contains more FatsFats +9250%
Contains more OtherOther +607.7%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +15690.9%
Contains more Poly. FatPolyunsaturated fat +378.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous McDonald's Big Mac
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous McDonald's Big Mac DV% diff.
Selenium 27.5µg 50%
Vitamin B12 0µg 0.88µg 37%
Fats 0.16g 14.96g 23%
Sodium 5mg 460mg 20%
Iron 0.38mg 2mg 20%
Saturated fat 0.029g 3.803g 17%
Protein 3.79g 11.82g 16%
Zinc 0.26mg 1.91mg 15%
Vitamin B3 0.983mg 3.384mg 15%
Phosphorus 22mg 122mg 14%
Vitamin B2 0.027mg 0.209mg 14%
Cholesterol 0mg 36mg 12%
Calcium 8mg 116mg 11%
Vitamin B1 0.063mg 0.176mg 9%
Monounsaturated fat 0.022g 3.474g 9%
Folate 15µg 46µg 8%
Vitamin B5 0.371mg 7%
Calories 112kcal 257kcal 7%
Copper 0.041mg 0.098mg 6%
Manganese 0.084mg 0.206mg 5%
Vitamin B6 0.051mg 4%
Potassium 58mg 181mg 4%
Magnesium 8mg 20mg 3%
Polyunsaturated fat 0.064g 0.306g 2%
Fructose 1.69g 2%
Carbs 23.22g 20.08g 1%
Fiber 1.4g 1.6g 1%
Choline 3.3mg 1%
Vitamin E 0.13mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 21.82g 18.48g N/A
Sugar 0.1g 3.97g N/A
Vitamin K 0.1µg 0%
Trans fat 0.588g 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 McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
22%
Couscous
36%
McDonald's Big Mac

Comparison summary

Which food is richer in minerals?
McDonald's Big Mac
McDonald's Big Mac is relatively richer in minerals
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.87g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.774g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.