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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 for 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
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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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more CopperCopper +28.1%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +3828.6%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +425.9%
Contains more IronIron +15.8%
Contains more PhosphorusPhosphorus +140.9%
Contains more ManganeseManganese +56%
~equal in Zinc ~0.24mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B5Vitamin B5 +131.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +130.8%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B6Vitamin B6 +96.1%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +40%
Contains more CholineCholine +327.3%
~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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +250.9%
Contains more CarbsCarbs +169.4%
Contains more WaterWater +23.2%
Contains more OtherOther +173.1%
~equal in Fats ~0.16g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +13.6%
Contains more Poly. FatPolyunsaturated fat +37.5%
~equal in Saturated fat ~0.027g

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 DV% diff.
Selenium 27.5µg 0.7µg 49%
Vitamin C 0mg 25mg 28%
Potassium 58mg 305mg 7%
Carbs 23.22g 8.62g 5%
Protein 3.79g 1.08g 5%
Calories 112kcal 37kcal 4%
Calcium 8mg 43mg 4%
Vitamin B6 0.051mg 0.1mg 4%
Vitamin B5 0.371mg 0.16mg 4%
Fiber 1.4g 2.3g 4%
Phosphorus 22mg 53mg 4%
Magnesium 8mg 20mg 3%
Manganese 0.084mg 0.131mg 2%
Choline 3.3mg 14.1mg 2%
Folate 15µg 21µg 2%
Vitamin B3 0.983mg 0.7mg 2%
Vitamin B1 0.063mg 0.09mg 2%
Fructose 1.61g 2%
Copper 0.041mg 0.032mg 1%
Iron 0.38mg 0.44mg 1%
Vitamin E 0.13mg 0.3mg 1%
Vitamin B2 0.027mg 0.04mg 1%
Fats 0.16g 0.16g 0%
Net carbs 21.82g 6.32g N/A
Sugar 0.1g 4.46g N/A
Zinc 0.26mg 0.24mg 0%
Starch 0.4g 0%
Sodium 5mg 12mg 0%
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.029g 0.027g 0%
Monounsaturated fat 0.022g 0.025g 0%
Polyunsaturated fat 0.064g 0.088g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Rutabagas
Low Calories diet ok
Low Fats diet Equal
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
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.