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  6. Couscous vs. Mustard

Couscous vs. Mustard — In-Depth Nutrition Comparison

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A recap on differences between couscous and mustard

  • Mustard is higher than couscous in iron, manganese, phosphorus, selenium, fiber, magnesium, vitamin B1, and calcium.
  • Mustard covers your daily sodium needs 48% more than couscous.
  • The amount of sodium in couscous is lower.
  • The glycemic index of mustard is lower.

Food varieties used in this article are Couscous, cooked and Mustard, prepared, yellow.

Infographic

Couscous vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +687.5%
Contains more PotassiumPotassium +162.1%
Contains more IronIron +323.7%
Contains more CopperCopper +80.5%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +390.9%
Contains more ManganeseManganese +402.4%
Contains more SeleniumSelenium +21.8%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin B3Vitamin B3 +74%
Contains more Vitamin B5Vitamin B5 +46.1%
Contains more FolateFolate +114.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +176.9%
Contains more Vitamin B1Vitamin B1 +181%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +578.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Mustard DV% diff.
Sodium 5mg 1104mg 48%
Manganese 0.084mg 0.422mg 15%
Iron 0.38mg 1.61mg 15%
Phosphorus 22mg 108mg 12%
Selenium 27.5µg 33.5µg 11%
Magnesium 8mg 48mg 10%
Fiber 1.4g 4g 10%
Vitamin B1 0.063mg 0.177mg 10%
Carbs 23.22g 5.83g 6%
Calcium 8mg 63mg 6%
Fats 0.16g 3.34g 5%
Polyunsaturated fat 0.064g 0.774g 5%
Monounsaturated fat 0.022g 2.182g 5%
Copper 0.041mg 0.074mg 4%
Calories 112kcal 60kcal 3%
Vitamin B2 0.027mg 0.07mg 3%
Choline 3.3mg 22.4mg 3%
Vitamin B3 0.983mg 0.565mg 3%
Potassium 58mg 152mg 3%
Zinc 0.26mg 0.64mg 3%
Vitamin E 0.13mg 0.36mg 2%
Vitamin B5 0.371mg 0.254mg 2%
Folate 15µg 7µg 2%
Vitamin A 0µg 5µg 1%
Saturated fat 0.029g 0.214g 1%
Vitamin B6 0.051mg 0.07mg 1%
Vitamin K 0.1µg 1.4µg 1%
Protein 3.79g 3.74g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 21.82g 1.83g N/A
Sugar 0.1g 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.049mg 0.009mg 0%
Threonine 0.1mg 0.167mg 0%
Isoleucine 0.147mg 0.146mg 0%
Leucine 0.259mg 0.292mg 0%
Lysine 0.073mg 0.264mg 0%
Methionine 0.059mg 0.076mg 0%
Phenylalanine 0.184mg 0.161mg 0%
Valine 0.162mg 0.189mg 0%
Histidine 0.077mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +298.3%
Contains more FatsFats +1987.5%
Contains more WaterWater +15.4%
Contains more OtherOther +1196.2%
~equal in Protein ~3.74g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +9818.2%
Contains more Poly. FatPolyunsaturated fat +1109.4%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.