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  6. Couscous vs. Rutabagas

Couscous vs. Rutabagas — In-Depth Nutrition Comparison

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The main differences between Couscous and Rutabagas

  • Couscous is richer in Selenium, yet Rutabagas are richer in Vitamin C, and Potassium.
  • Daily need coverage for Selenium from Couscous is 49% higher.
  • Couscous contains less Sugar.

Food types used in this article are Couscous, cooked and Rutabagas, raw.

Infographic

Couscous vs Rutabagas infographic
Infographic link

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.
Couscous
Couscous
4
:
6
Rutabagas
Rutabagas
Contains less Sodium -58.3%
Contains more Copper +28.1%
Contains more Selenium +3828.6%
Contains more Calcium +437.5%
Contains more Iron +15.8%
Contains more Magnesium +150%
Contains more Phosphorus +140.9%
Contains more Potassium +425.9%
Contains more Manganese +56%
Equal in Zinc - 0.24
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains less Sodium -58.3%
Contains more Copper +28.1%
Contains more Selenium +3828.6%
Contains more Calcium +437.5%
Contains more Iron +15.8%
Contains more Magnesium +150%
Contains more Phosphorus +140.9%
Contains more Potassium +425.9%
Contains more Manganese +56%
Equal in Zinc - 0.24

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.
Couscous
Couscous
2
:
8
Rutabagas
Rutabagas
Contains more Vitamin B3 +40.4%
Contains more Vitamin B5 +131.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +130.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B6 +96.1%
Contains more Folate +40%
Contains more Vitamin K +200%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin B3 +40.4%
Contains more Vitamin B5 +131.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +130.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B6 +96.1%
Contains more Folate +40%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
2
Rutabagas
Rutabagas
Contains more Protein +250.9%
Contains more Carbs +169.4%
Contains more Water +23.2%
Contains more Other +173.1%
Equal in Fats - 0.16
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +250.9%
Contains more Carbs +169.4%
Contains more Water +23.2%
Contains more Other +173.1%
Equal in Fats - 0.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
0
:
3
Rutabagas
Rutabagas
Contains more Monounsaturated Fat +13.6%
Contains more Polyunsaturated fat +37.5%
Equal in Saturated Fat - 0.027
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +13.6%
Contains more Polyunsaturated fat +37.5%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Rutabagas Opinion
Net carbs 21.82g 6.32g Couscous
Protein 3.79g 1.08g Couscous
Fats 0.16g 0.16g
Carbs 23.22g 8.62g Couscous
Calories 112kcal 37kcal Couscous
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 0.1g 4.46g Couscous
Fiber 1.4g 2.3g Rutabagas
Calcium 8mg 43mg Rutabagas
Iron 0.38mg 0.44mg Rutabagas
Magnesium 8mg 20mg Rutabagas
Phosphorus 22mg 53mg Rutabagas
Potassium 58mg 305mg Rutabagas
Sodium 5mg 12mg Couscous
Zinc 0.26mg 0.24mg Couscous
Copper 0.041mg 0.032mg Couscous
Manganese 0.084mg 0.131mg Rutabagas
Selenium 27.5µg 0.7µg Couscous
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.13mg 0.3mg Rutabagas
Vitamin C 0mg 25mg Rutabagas
Vitamin B1 0.063mg 0.09mg Rutabagas
Vitamin B2 0.027mg 0.04mg Rutabagas
Vitamin B3 0.983mg 0.7mg Couscous
Vitamin B5 0.371mg 0.16mg Couscous
Vitamin B6 0.051mg 0.1mg Rutabagas
Folate 15µg 21µg Rutabagas
Vitamin K 0.1µg 0.3µg Rutabagas
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.029g 0.027g Rutabagas
Monounsaturated Fat 0.022g 0.025g Rutabagas
Polyunsaturated fat 0.064g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Rutabagas
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
15%
Rutabagas
Minerals Daily Need Coverage Score
22%
Couscous
13%
Rutabagas

Comparison summary

Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.002g)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.36g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 7)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.2)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.