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Couscous vs. Pizza — In-Depth Nutrition Comparison

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How are couscous and pizza different?

  • Couscous has more selenium; however, pizza is richer in phosphorus, vitamin B1, iron, folate, calcium, vitamin B3, and vitamin B12.
  • Pizza covers your daily need for phosphorus, 28% more than couscous.
  • Couscous contains less sodium.

Couscous, cooked and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types were used in this article.

Infographic

Couscous vs Pizza 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%
Pizza
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +38.2%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +2250%
Contains more PotassiumPotassium +196.6%
Contains more IronIron +552.6%
Contains more CopperCopper +156.1%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +881.8%
Contains more ManganeseManganese +328.6%

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%
Pizza
11
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +538.5%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B2Vitamin B2 +622.2%
Contains more Vitamin B3Vitamin B3 +289.1%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6600%
Contains more FolateFolate +520%
Contains more CholineCholine +397%
~equal in Vitamin D ~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
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +68.1%
Contains more ProteinProtein +200.5%
Contains more FatsFats +5956.3%
Contains more CarbsCarbs +43.5%
Contains more OtherOther +830.8%

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +11754.5%
Contains more Poly. FatPolyunsaturated fat +2526.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Pizza DV% diff.
Phosphorus 22mg 216mg 28%
Vitamin B1 0.063mg 0.39mg 27%
Iron 0.38mg 2.48mg 26%
Sodium 5mg 598mg 26%
Folate 15µg 93µg 20%
Saturated fat 0.029g 4.465g 20%
Vitamin B12 0µg 0.42µg 18%
Vitamin B3 0.983mg 3.825mg 18%
Calcium 8mg 188mg 18%
Fats 0.16g 9.69g 15%
Protein 3.79g 11.39g 15%
Selenium 27.5µg 19.9µg 14%
Vitamin B2 0.027mg 0.195mg 13%
Manganese 0.084mg 0.36mg 12%
Starch 26.95g 11%
Polyunsaturated fat 0.064g 1.681g 11%
Zinc 0.26mg 1.34mg 10%
Vitamin A 0µg 69µg 8%
Calories 112kcal 266kcal 8%
Copper 0.041mg 0.105mg 7%
Vitamin B5 0.371mg 7%
Cholesterol 0mg 17mg 6%
Monounsaturated fat 0.022g 2.608g 6%
Vitamin K 0.1µg 6.7µg 6%
Vitamin E 0.13mg 0.83mg 5%
Fiber 1.4g 2.3g 4%
Magnesium 8mg 24mg 4%
Potassium 58mg 172mg 3%
Carbs 23.22g 33.33g 3%
Choline 3.3mg 16.4mg 2%
Vitamin B6 0.051mg 0.08mg 2%
Vitamin C 0mg 1.4mg 2%
Fructose 1g 1%
Net carbs 21.82g 31.03g N/A
Sugar 0.1g 3.58g N/A
Trans fat 0.241g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0.41mg 0%
Isoleucine 0.147mg 0.564mg 0%
Leucine 0.259mg 1.139mg 0%
Lysine 0.073mg 0.77mg 0%
Methionine 0.059mg 0.264mg 0%
Phenylalanine 0.184mg 0.664mg 0%
Valine 0.162mg 0.72mg 0%
Histidine 0.077mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
22%
Couscous
58%
Pizza

Comparison summary

Which food is lower in glycemic index?
Pizza
Pizza is lower in glycemic index (difference - 5)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $1.3)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.48g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 4.436g)

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.