Couscous vs. Potato bread — In-Depth Nutrition Comparison
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Significant differences between couscous and potato bread
- Couscous has more selenium; however, potato bread is richer in phosphorus, folate, iron, fiber, potassium, calcium, vitamin B6, and zinc.
- Potato bread covers your daily phosphorus needs 50% more than couscous.
- Potato bread has 3 times less selenium than couscous. Couscous has 27.5µg of selenium, while potato bread has 9.5µg.
- Couscous contains less sodium.
Specific food types used in this comparison are Couscous, cooked and Bread, potato.
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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 | -98.7% |
| Contains more SeleniumSelenium | +189.5% |
| Contains more MagnesiumMagnesium | +250% |
| Contains more CalciumCalcium | +2250% |
| Contains more PotassiumPotassium | +1137.9% |
| Contains more IronIron | +492.1% |
| Contains more CopperCopper | +129.3% |
| Contains more ZincZinc | +453.8% |
| Contains more PhosphorusPhosphorus | +1577.3% |
| Contains more ManganeseManganese | +201.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +261.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +198.4% |
| Contains more Vitamin B2Vitamin B2 | +292.6% |
| Contains more Vitamin B3Vitamin B3 | +27.2% |
| Contains more Vitamin B5Vitamin B5 | +120.2% |
| Contains more Vitamin B6Vitamin B6 | +354.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +6700% |
| Contains more FolateFolate | +740% |
| Contains more CholineCholine | +457.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
| Contains more WaterWater | +116.3% |
| Contains more ProteinProtein | +229.8% |
| Contains more FatsFats | +1856.3% |
| Contains more CarbsCarbs | +102.7% |
| Contains more OtherOther | +1342.3% |
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 Saturated fat |
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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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Phosphorus | 22mg | 369mg | 50% |
| Selenium | 27.5µg | 9.5µg | 33% |
| Folate | 15µg | 126µg | 28% |
| Iron | 0.38mg | 2.25mg | 23% |
| Fiber | 1.4g | 6.3g | 20% |
| Potassium | 58mg | 718mg | 19% |
| Calcium | 8mg | 188mg | 18% |
| Protein | 3.79g | 12.5g | 17% |
| Sodium | 5mg | 375mg | 16% |
| Vitamin B6 | 0.051mg | 0.232mg | 14% |
| Zinc | 0.26mg | 1.44mg | 11% |
| Vitamin B1 | 0.063mg | 0.188mg | 10% |
| Vitamin B5 | 0.371mg | 0.817mg | 9% |
| Calories | 112kcal | 266kcal | 8% |
| Carbs | 23.22g | 47.07g | 8% |
| Manganese | 0.084mg | 0.253mg | 7% |
| Copper | 0.041mg | 0.094mg | 6% |
| Vitamin B2 | 0.027mg | 0.106mg | 6% |
| Vitamin K | 0.1µg | 6.8µg | 6% |
| Vitamin B12 | 0µg | 0.15µg | 6% |
| Fats | 0.16g | 3.13g | 5% |
| Magnesium | 8mg | 28mg | 5% |
| Vitamin A | 0µg | 24µg | 3% |
| Choline | 3.3mg | 18.4mg | 3% |
| Vitamin B3 | 0.983mg | 1.25mg | 2% |
| Vitamin E | 0.13mg | 0.47mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 21.82g | 40.77g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 0.1g | 9.38g | N/A |
| Saturated fat | 0.029g | 0g | 0% |
| Monounsaturated fat | 0.022g | 0g | 0% |
| Polyunsaturated fat | 0.064g | 0g | 0% |
| Tryptophan | 0.049mg | 0.081mg | 0% |
| Threonine | 0.1mg | 0.224mg | 0% |
| Isoleucine | 0.147mg | 0.268mg | 0% |
| Leucine | 0.259mg | 0.44mg | 0% |
| Lysine | 0.073mg | 0.311mg | 0% |
| Methionine | 0.059mg | 0.112mg | 0% |
| Phenylalanine | 0.184mg | 0.285mg | 0% |
| Valine | 0.162mg | 0.305mg | 0% |
| Histidine | 0.077mg | 0.143mg | 0% |
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%
27%
Minerals Daily Need Coverage Score
22%
59%
Comparison summary
Which food is lower in Saturated fat?
Potato bread is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Potato bread is lower in glycemic index (difference - 4)
Which food is cheaper?
Potato bread is cheaper (difference - $1.3)
Which food is richer in minerals?
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 9.28g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 370mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)