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  6. Couscous vs. Salami

Couscous vs. Salami — In-Depth Nutrition Comparison

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How are Couscous and Salami different?

  • Couscous contains less Vitamin B12, Manganese, Copper, Vitamin B3, Vitamin B6, Vitamin B2, and Vitamin B1 than Salami.
  • Salami covers your daily need of Sodium 75% more than Couscous.
  • Couscous contains less Saturated Fat.

Couscous, cooked and Salami, cooked, beef and pork types were used in this article.

Infographic

Couscous vs Salami 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
1
:
9
Salami
Salami
Contains less Sodium -99.7%
Contains more Calcium +87.5%
Contains more Iron +310.5%
Contains more Magnesium +137.5%
Contains more Phosphorus +768.2%
Contains more Potassium +444.8%
Contains more Zinc +1026.9%
Contains more Copper +770.7%
Contains more Manganese +1064.3%
Contains more Selenium +13.8%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains less Sodium -99.7%
Contains more Calcium +87.5%
Contains more Iron +310.5%
Contains more Magnesium +137.5%
Contains more Phosphorus +768.2%
Contains more Potassium +444.8%
Contains more Zinc +1026.9%
Contains more Copper +770.7%
Contains more Manganese +1064.3%
Contains more Selenium +13.8%

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
1
:
9
Salami
Salami
Contains more Folate +400%
Contains more Vitamin E +69.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +482.5%
Contains more Vitamin B2 +1222.2%
Contains more Vitamin B3 +515.8%
Contains more Vitamin B5 +223.7%
Contains more Vitamin B6 +800%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3100%
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%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Folate +400%
Contains more Vitamin E +69.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +482.5%
Contains more Vitamin B2 +1222.2%
Contains more Vitamin B3 +515.8%
Contains more Vitamin B5 +223.7%
Contains more Vitamin B6 +800%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Salami
Salami
Contains more Carbs +867.5%
Contains more Water +60.6%
Contains more Protein +476.5%
Contains more Fats +16087.5%
Contains more Other +1692.3%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Salami
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more Carbs +867.5%
Contains more Water +60.6%
Contains more Protein +476.5%
Contains more Fats +16087.5%
Contains more Other +1692.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Salami
Salami
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +50477.3%
Contains more Polyunsaturated fat +3851.6%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +50477.3%
Contains more Polyunsaturated fat +3851.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Salami Opinion
Net carbs 21.82g 2.4g Couscous
Protein 3.79g 21.85g Salami
Fats 0.16g 25.9g Salami
Carbs 23.22g 2.4g Couscous
Calories 112kcal 336kcal Salami
Sugar 0.1g 0.96g Couscous
Fiber 1.4g 0g Couscous
Calcium 8mg 15mg Salami
Iron 0.38mg 1.56mg Salami
Magnesium 8mg 19mg Salami
Phosphorus 22mg 191mg Salami
Potassium 58mg 316mg Salami
Sodium 5mg 1740mg Couscous
Zinc 0.26mg 2.93mg Salami
Copper 0.041mg 0.357mg Salami
Manganese 0.084mg 0.978mg Salami
Selenium 27.5µg 31.3µg Salami
Vitamin E 0.13mg 0.22mg Salami
Vitamin D 0IU 41IU Salami
Vitamin D 0µg 1µg Salami
Vitamin B1 0.063mg 0.367mg Salami
Vitamin B2 0.027mg 0.357mg Salami
Vitamin B3 0.983mg 6.053mg Salami
Vitamin B5 0.371mg 1.201mg Salami
Vitamin B6 0.051mg 0.459mg Salami
Folate 15µg 3µg Couscous
Vitamin B12 0µg 1.52µg Salami
Vitamin K 0.1µg 3.2µg Salami
Tryptophan 0.049mg 0.114mg Salami
Threonine 0.1mg 0.521mg Salami
Isoleucine 0.147mg 0.675mg Salami
Leucine 0.259mg 0.929mg Salami
Lysine 0.073mg 1.107mg Salami
Methionine 0.059mg 0.301mg Salami
Phenylalanine 0.184mg 0.481mg Salami
Valine 0.162mg 0.668mg Salami
Histidine 0.077mg 0.359mg Salami
Cholesterol 0mg 89mg Couscous
Trans Fat 0.586g Couscous
Saturated Fat 0.029g 9.316g Couscous
Monounsaturated Fat 0.022g 11.127g Salami
Polyunsaturated fat 0.064g 2.529g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Salami
Low Fats diet ok
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
58%
Salami
Minerals Daily Need Coverage Score
22%
Couscous
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1735mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 9.287g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.4)

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.