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  6. Couscous vs. Muenster cheese

Couscous vs. Muenster cheese — In-Depth Nutrition Comparison

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How are couscous and muenster cheese different?

  • Couscous is higher in selenium; however, muenster cheese is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Daily need coverage for saturated fat for muenster cheese is 95% higher.
  • Couscous contains 2 times more selenium than muenster cheese. While couscous contains 27.5µg of selenium, muenster cheese contains only 14.5µg.
  • Couscous has less sodium.
  • Muenster cheese has a lower glycemic index (27) than couscous (65).

Couscous, cooked and Cheese, muenster are the varieties used in this article.

Infographic

Couscous vs Muenster cheese infographic
Infographic link

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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more CopperCopper +32.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +950%
Contains more SeleniumSelenium +89.7%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +8862.5%
Contains more PotassiumPotassium +131%
Contains more ZincZinc +980.8%
Contains more PhosphorusPhosphorus +2027.3%
~equal in Iron ~0.41mg

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 0% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin B1Vitamin B1 +384.6%
Contains more Vitamin B3Vitamin B3 +854.4%
Contains more Vitamin B5Vitamin B5 +95.3%
Contains more FolateFolate +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1085.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
Contains more CholineCholine +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.056mg

All nutrients comparison - raw data values

Nutrient Couscous Muenster cheese DV% diff.
Saturated fat 0.029g 19.113g 87%
Calcium 8mg 717mg 71%
Phosphorus 22mg 468mg 64%
Vitamin B12 0µg 1.47µg 61%
Fats 0.16g 30.04g 46%
Protein 3.79g 23.41g 39%
Vitamin A 0µg 298µg 33%
Cholesterol 0mg 96mg 32%
Sodium 5mg 628mg 27%
Selenium 27.5µg 14.5µg 24%
Zinc 0.26mg 2.81mg 23%
Vitamin B2 0.027mg 0.32mg 23%
Monounsaturated fat 0.022g 8.711g 22%
Calories 112kcal 368kcal 13%
Carbs 23.22g 1.12g 7%
Fiber 1.4g 0g 6%
Vitamin B3 0.983mg 0.103mg 6%
Magnesium 8mg 27mg 5%
Polyunsaturated fat 0.064g 0.661g 4%
Vitamin B1 0.063mg 0.013mg 4%
Vitamin B5 0.371mg 0.19mg 4%
Vitamin D 0µg 0.6µg 3%
Manganese 0.084mg 0.008mg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 0.1µg 2.5µg 2%
Choline 3.3mg 15.4mg 2%
Potassium 58mg 134mg 2%
Folate 15µg 12µg 1%
Copper 0.041mg 0.031mg 1%
Vitamin E 0.13mg 0.26mg 1%
Net carbs 21.82g 1.12g N/A
Iron 0.38mg 0.41mg 0%
Sugar 0.1g 1.12g N/A
Vitamin B6 0.051mg 0.056mg 0%
Tryptophan 0.049mg 0.327mg 0%
Threonine 0.1mg 0.888mg 0%
Isoleucine 0.147mg 1.145mg 0%
Leucine 0.259mg 2.26mg 0%
Lysine 0.073mg 2.139mg 0%
Methionine 0.059mg 0.569mg 0%
Phenylalanine 0.184mg 1.24mg 0%
Valine 0.162mg 1.482mg 0%
Histidine 0.077mg 0.829mg 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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +1973.2%
Contains more WaterWater +73.7%
Contains more ProteinProtein +517.7%
Contains more FatsFats +18675%
Contains more OtherOther +1307.7%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +39495.5%
Contains more Poly. FatPolyunsaturated fat +932.8%

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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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.