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Couscous vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between couscous and peanut butter?

  • Couscous is higher in selenium; however, peanut butter is richer in vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, vitamin B6, and zinc.
  • Peanut butter's daily need coverage for vitamin B3 is 76% more.
  • Peanut butter contains 7 times less selenium than couscous. Couscous contains 27.5µg of selenium, while peanut butter contains 4.1µg.
  • Couscous has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than couscous (65).

We used Couscous, cooked and Peanut butter, smooth style, without salt types in this article.

Infographic

Couscous vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +570.7%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +862.1%
Contains more IronIron +357.9%
Contains more CopperCopper +929.3%
Contains more ZincZinc +865.4%
Contains more PhosphorusPhosphorus +1422.7%
Contains more ManganeseManganese +1882.1%

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +611.1%
Contains more Vitamin B3Vitamin B3 +1233.9%
Contains more Vitamin B5Vitamin B5 +206.5%
Contains more Vitamin B6Vitamin B6 +764.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +480%
Contains more CholineCholine +1809.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +5800%
Contains more ProteinProtein +486%
Contains more FatsFats +32000%
Contains more OtherOther +1011.5%
~equal in Carbs ~22.31g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +117813.6%
Contains more Poly. FatPolyunsaturated fat +19485.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Peanut butter DV% diff.
Polyunsaturated fat 0.064g 12.535g 83%
Fats 0.16g 51.36g 79%
Vitamin B3 0.983mg 13.112mg 76%
Manganese 0.084mg 1.665mg 69%
Monounsaturated fat 0.022g 25.941g 65%
Vitamin E 0.13mg 9.1mg 60%
Saturated fat 0.029g 10.325g 47%
Phosphorus 22mg 335mg 45%
Selenium 27.5µg 4.1µg 43%
Copper 0.041mg 0.422mg 42%
Magnesium 8mg 168mg 38%
Protein 3.79g 22.21g 37%
Vitamin B6 0.051mg 0.441mg 30%
Calories 112kcal 598kcal 24%
Zinc 0.26mg 2.51mg 20%
Folate 15µg 87µg 18%
Iron 0.38mg 1.74mg 17%
Vitamin B5 0.371mg 1.137mg 15%
Potassium 58mg 558mg 15%
Fiber 1.4g 5g 14%
Vitamin B2 0.027mg 0.192mg 13%
Choline 3.3mg 63mg 11%
Vitamin B1 0.063mg 0.15mg 7%
Calcium 8mg 49mg 4%
Starch 3.56g 1%
Sodium 5mg 17mg 1%
Carbs 23.22g 22.31g 0%
Net carbs 21.82g 17.31g N/A
Sugar 0.1g 10.49g N/A
Vitamin K 0.1µg 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.049mg 0.231mg 0%
Threonine 0.1mg 0.525mg 0%
Isoleucine 0.147mg 0.616mg 0%
Leucine 0.259mg 1.546mg 0%
Lysine 0.073mg 0.681mg 0%
Methionine 0.059mg 0.265mg 0%
Phenylalanine 0.184mg 1.202mg 0%
Valine 0.162mg 0.782mg 0%
Histidine 0.077mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
22%
Couscous
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 10.39g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 10.296g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.