Couscous vs. Ricotta — In-Depth Nutrition Comparison
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A recap on differences between couscous and ricotta
- Couscous is higher in selenium and fiber, yet ricotta is higher in calcium, phosphorus, vitamin B12, vitamin B2, vitamin A, and zinc.
- Ricotta covers your daily saturated fat needs 41% more than couscous.
- The amount of saturated fat in couscous is lower.
- The glycemic index of ricotta is lower.
Food varieties used in this article are Couscous, cooked and Cheese, ricotta, whole milk.
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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 more CopperCopper | +95.2% |
| Contains less SodiumSodium | -94% |
| Contains more ManganeseManganese | +1300% |
| Contains more SeleniumSelenium | +89.7% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +2487.5% |
| Contains more PotassiumPotassium | +81% |
| Contains more ZincZinc | +346.2% |
| Contains more PhosphorusPhosphorus | +618.2% |
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 EVitamin E | +18.2% |
| Contains more Vitamin B1Vitamin B1 | +384.6% |
| Contains more Vitamin B3Vitamin B3 | +845.2% |
| Contains more Vitamin B5Vitamin B5 | +74.2% |
| Contains more Vitamin B6Vitamin B6 | +18.6% |
| Contains more FolateFolate | +25% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +622.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more CholineCholine | +430.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.029g | 8.295g | 38% |
| Selenium | 27.5µg | 14.5µg | 24% |
| Fats | 0.16g | 12.98g | 20% |
| Calcium | 8mg | 207mg | 20% |
| Phosphorus | 22mg | 158mg | 19% |
| Cholesterol | 0mg | 51mg | 17% |
| Protein | 3.79g | 11.26g | 15% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Vitamin A | 0µg | 120µg | 13% |
| Vitamin B2 | 0.027mg | 0.195mg | 13% |
| Monounsaturated fat | 0.022g | 3.627g | 9% |
| Zinc | 0.26mg | 1.16mg | 8% |
| Carbs | 23.22g | 3.04g | 7% |
| Fiber | 1.4g | 0g | 6% |
| Vitamin B3 | 0.983mg | 0.104mg | 5% |
| Vitamin B1 | 0.063mg | 0.013mg | 4% |
| Choline | 3.3mg | 17.5mg | 3% |
| Manganese | 0.084mg | 0.006mg | 3% |
| Vitamin B5 | 0.371mg | 0.213mg | 3% |
| Calories | 112kcal | 174kcal | 3% |
| Sodium | 5mg | 84mg | 3% |
| Copper | 0.041mg | 0.021mg | 2% |
| Polyunsaturated fat | 0.064g | 0.385g | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin K | 0.1µg | 1.1µg | 1% |
| Magnesium | 8mg | 11mg | 1% |
| Folate | 15µg | 12µg | 1% |
| Vitamin D | 0IU | 10IU | 1% |
| Potassium | 58mg | 105mg | 1% |
| Vitamin B6 | 0.051mg | 0.043mg | 1% |
| Net carbs | 21.82g | 3.04g | N/A |
| Iron | 0.38mg | 0.38mg | 0% |
| Sugar | 0.1g | 0.27g | N/A |
| Vitamin E | 0.13mg | 0.11mg | 0% |
| Tryptophan | 0.049mg | 0.125mg | 0% |
| Threonine | 0.1mg | 0.517mg | 0% |
| Isoleucine | 0.147mg | 0.589mg | 0% |
| Leucine | 0.259mg | 1.221mg | 0% |
| Lysine | 0.073mg | 1.338mg | 0% |
| Methionine | 0.059mg | 0.281mg | 0% |
| Phenylalanine | 0.184mg | 0.556mg | 0% |
| Valine | 0.162mg | 0.692mg | 0% |
| Histidine | 0.077mg | 0.459mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +663.8% |
| Contains more ProteinProtein | +197.1% |
| Contains more FatsFats | +8012.5% |
| Contains more OtherOther | +292.3% |
~equal in
Water
~71.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +16386.4% |
| Contains more Poly. FatPolyunsaturated fat | +501.6% |
