Couscous vs. Okara — In-Depth Nutrition Comparison
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How are Couscous and Okara different?
- Couscous is higher in Selenium, Vitamin B5, and Vitamin B3, however, Okara is richer in Copper, Manganese, Iron, Calcium, and Phosphorus.
- Daily need coverage for Selenium from Couscous is 31% higher.
- Couscous contains 10 times more Vitamin B3 than Okara. While Couscous contains 0.983mg of Vitamin B3, Okara contains only 0.1mg.
Couscous, cooked and Okara are the varieties used in this article.
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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.
| Contains less SodiumSodium | -44.4% |
| Contains more SeleniumSelenium | +159.4% |
| Contains more MagnesiumMagnesium | +225% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +267.2% |
| Contains more IronIron | +242.1% |
| Contains more CopperCopper | +387.8% |
| Contains more ZincZinc | +115.4% |
| Contains more PhosphorusPhosphorus | +172.7% |
| Contains more ManganeseManganese | +381% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +215% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin B3Vitamin B3 | +883% |
| Contains more Vitamin B5Vitamin B5 | +321.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +125.5% |
| Contains more FolateFolate | +73.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +89.9% |
| Contains more FatsFats | +981.3% |
| Contains more WaterWater | +12.5% |
| Contains more OtherOther | +238.5% |
~equal in
Protein
~3.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -85% |
| Contains more Mono. FatMonounsaturated Fat | +1240.9% |
| Contains more Poly. FatPolyunsaturated fat | +1079.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 112kcal | 76kcal |
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| Protein | 3.79g | 3.52g |
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| Fats | 0.16g | 1.73g |
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| Net carbs | 21.82g | 12.23g |
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| Carbs | 23.22g | 12.23g |
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| Magnesium | 8mg | 26mg |
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| Calcium | 8mg | 80mg |
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| Potassium | 58mg | 213mg |
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| Iron | 0.38mg | 1.3mg |
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| Sugar | 0.1g |
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| Fiber | 1.4g |
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| Copper | 0.041mg | 0.2mg |
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| Zinc | 0.26mg | 0.56mg |
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| Phosphorus | 22mg | 60mg |
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| Sodium | 5mg | 9mg |
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| Vitamin E | 0.13mg |
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| Manganese | 0.084mg | 0.404mg |
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| Selenium | 27.5µg | 10.6µg |
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| Vitamin B1 | 0.063mg | 0.02mg |
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| Vitamin B2 | 0.027mg | 0.02mg |
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| Vitamin B3 | 0.983mg | 0.1mg |
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| Vitamin B5 | 0.371mg | 0.088mg |
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| Vitamin B6 | 0.051mg | 0.115mg |
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| Vitamin K | 0.1µg |
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| Folate | 15µg | 26µg |
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| Choline | 3.3mg |
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| Saturated Fat | 0.029g | 0.193g |
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| Monounsaturated Fat | 0.022g | 0.295g |
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| Polyunsaturated fat | 0.064g | 0.755g |
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| Tryptophan | 0.049mg | 0.05mg |
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| Threonine | 0.1mg | 0.131mg |
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| Isoleucine | 0.147mg | 0.159mg |
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| Leucine | 0.259mg | 0.244mg |
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| Lysine | 0.073mg | 0.212mg |
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| Methionine | 0.059mg | 0.041mg |
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| Phenylalanine | 0.184mg | 0.157mg |
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| Valine | 0.162mg | 0.162mg | |
| Histidine | 0.077mg | 0.093mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
22%
33%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 65)
Which food is cheaper?
Okara is cheaper (difference - $1.3)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Sodium?
Couscous contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Couscous is lower in Saturated Fat (difference - 0.164g)
Which food is richer in vitamins?
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)