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  6. Couscous vs. Shallot

Couscous vs. Shallot — In-Depth Nutrition Comparison

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What are the main differences between Couscous and Shallot?

  • Couscous is richer in Selenium, while Shallot is higher in Vitamin B6, Iron, Manganese, Vitamin C, Potassium, Fiber, Phosphorus, and Copper.
  • Couscous's daily need coverage for Selenium is 48% higher.
  • Shallot has 5 times less Vitamin B3 than Couscous. Couscous has 0.983mg of Vitamin B3, while Shallot has 0.2mg.

We used Couscous, cooked and Shallots, raw types in this comparison.

Infographic

Couscous vs Shallot 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
2
:
8
Shallot
Shallot
Contains less Sodium -58.3%
Contains more Selenium +2191.7%
Contains more Calcium +362.5%
Contains more Iron +215.8%
Contains more Magnesium +162.5%
Contains more Phosphorus +172.7%
Contains more Potassium +475.9%
Contains more Zinc +53.8%
Contains more Copper +114.6%
Contains more Manganese +247.6%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains less Sodium -58.3%
Contains more Selenium +2191.7%
Contains more Calcium +362.5%
Contains more Iron +215.8%
Contains more Magnesium +162.5%
Contains more Phosphorus +172.7%
Contains more Potassium +475.9%
Contains more Zinc +53.8%
Contains more Copper +114.6%
Contains more Manganese +247.6%

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
5
:
5
Shallot
Shallot
Contains more Vitamin E +225%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +391.5%
Contains more Vitamin B5 +27.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +576.5%
Contains more Folate +126.7%
Contains more Vitamin K +700%
Equal in Vitamin B1 - 0.06
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin E +225%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +391.5%
Contains more Vitamin B5 +27.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +576.5%
Contains more Folate +126.7%
Contains more Vitamin K +700%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
3
:
2
Shallot
Shallot
Contains more Protein +51.6%
Contains more Fats +60%
Contains more Carbs +38.2%
Contains more Other +207.7%
Equal in Water - 79.8
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +51.6%
Contains more Fats +60%
Contains more Carbs +38.2%
Contains more Other +207.7%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +64.1%
Contains less Saturated Fat -41.4%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +64.1%
Contains less Saturated Fat -41.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Shallot Opinion
Net carbs 21.82g 13.6g Couscous
Protein 3.79g 2.5g Couscous
Fats 0.16g 0.1g Couscous
Carbs 23.22g 16.8g Couscous
Calories 112kcal 72kcal Couscous
Sugar 0.1g 7.87g Couscous
Fiber 1.4g 3.2g Shallot
Calcium 8mg 37mg Shallot
Iron 0.38mg 1.2mg Shallot
Magnesium 8mg 21mg Shallot
Phosphorus 22mg 60mg Shallot
Potassium 58mg 334mg Shallot
Sodium 5mg 12mg Couscous
Zinc 0.26mg 0.4mg Shallot
Copper 0.041mg 0.088mg Shallot
Manganese 0.084mg 0.292mg Shallot
Selenium 27.5µg 1.2µg Couscous
Vitamin A 0IU 4IU Shallot
Vitamin E 0.13mg 0.04mg Couscous
Vitamin C 0mg 8mg Shallot
Vitamin B1 0.063mg 0.06mg Couscous
Vitamin B2 0.027mg 0.02mg Couscous
Vitamin B3 0.983mg 0.2mg Couscous
Vitamin B5 0.371mg 0.29mg Couscous
Vitamin B6 0.051mg 0.345mg Shallot
Folate 15µg 34µg Shallot
Vitamin K 0.1µg 0.8µg Shallot
Tryptophan 0.049mg 0.028mg Couscous
Threonine 0.1mg 0.098mg Couscous
Isoleucine 0.147mg 0.106mg Couscous
Leucine 0.259mg 0.149mg Couscous
Lysine 0.073mg 0.125mg Shallot
Methionine 0.059mg 0.027mg Couscous
Phenylalanine 0.184mg 0.081mg Couscous
Valine 0.162mg 0.11mg Couscous
Histidine 0.077mg 0.043mg Couscous
Saturated Fat 0.029g 0.017g Shallot
Monounsaturated Fat 0.022g 0.014g Couscous
Polyunsaturated fat 0.064g 0.039g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
22%
Couscous
21%
Shallot

Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 35)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $1)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 7.77g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.