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  6. Couscous vs. Minestrone

Couscous vs. Minestrone — In-Depth Nutrition Comparison

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How are couscous and minestrone different?

  • Minestrone has more vitamin A than couscous.
  • Daily need coverage for vitamin A for minestrone is 19% higher.
  • Couscous contains 4 times more fiber than minestrone. While couscous contains 1.4g of fiber, minestrone contains only 0.4g.
  • Couscous has less sodium.
  • Minestrone has a lower glycemic index (47) than couscous (65).

Couscous, cooked and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Couscous vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +166.7%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +124.1%
Contains more CopperCopper +24.4%
Contains more ZincZinc +19.2%
Contains more ManganeseManganese +81%
~equal in Iron ~0.38mg
~equal in Phosphorus ~23mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +151.4%
Contains more Vitamin B5Vitamin B5 +165%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Couscous Minestrone DV% diff.
Selenium 27.5µg 50%
Sodium 5mg 254mg 11%
Carbs 23.22g 4.66g 6%
Vitamin B5 0.371mg 0.14mg 5%
Vitamin A 0µg 49µg 5%
Fiber 1.4g 0.4g 4%
Vitamin B3 0.983mg 0.391mg 4%
Protein 3.79g 1.77g 4%
Calories 112kcal 34kcal 4%
Manganese 0.084mg 0.152mg 3%
Polyunsaturated fat 0.064g 0.46g 3%
Vitamin B1 0.063mg 0.022mg 3%
Potassium 58mg 130mg 2%
Monounsaturated fat 0.022g 0.29g 1%
Saturated fat 0.029g 0.23g 1%
Choline 3.3mg 1%
Fats 0.16g 1.04g 1%
Vitamin C 0mg 0.5mg 1%
Vitamin B2 0.027mg 0.018mg 1%
Vitamin B6 0.051mg 0.041mg 1%
Calcium 8mg 14mg 1%
Copper 0.041mg 0.051mg 1%
Vitamin E 0.13mg 1%
Magnesium 8mg 3mg 1%
Net carbs 21.82g 4.26g N/A
Cholesterol 0mg 1mg 0%
Iron 0.38mg 0.38mg 0%
Sugar 0.1g N/A
Zinc 0.26mg 0.31mg 0%
Phosphorus 22mg 23mg 0%
Vitamin K 0.1µg 0%
Folate 15µg 15µg 0%
Tryptophan 0.049mg 0.013mg 0%
Threonine 0.1mg 0.043mg 0%
Isoleucine 0.147mg 0.054mg 0%
Leucine 0.259mg 0.098mg 0%
Lysine 0.073mg 0.076mg 0%
Methionine 0.059mg 0.018mg 0%
Phenylalanine 0.184mg 0.064mg 0%
Valine 0.162mg 0.074mg 0%
Histidine 0.077mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +114.1%
Contains more CarbsCarbs +398.3%
Contains more FatsFats +550%
Contains more WaterWater +25.9%
Contains more OtherOther +361.5%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +1218.2%
Contains more Poly. FatPolyunsaturated fat +618.8%

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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
  2. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.