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  6. Couscous vs. Shortbread

Couscous vs. Shortbread — In-Depth Nutrition Comparison

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Differences between couscous and shortbread

  • Couscous has more selenium, while shortbread has more iron, vitamin B1, vitamin B2, folate, vitamin E, vitamin B3, and manganese.
  • Shortbread's daily need coverage for saturated fat is 40% higher.
  • Shortbread contains 4 times less selenium than couscous. Couscous contains 27.5µg of selenium, while shortbread contains 6.2µg.
  • The amount of sodium in couscous is lower.

The food types used in this comparison are Couscous, cooked and Cookies, shortbread, commercially prepared, plain.

Infographic

Couscous vs Shortbread 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.
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +343.5%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +62.5%
Contains more PotassiumPotassium +51.7%
Contains more IronIron +684.2%
Contains more CopperCopper +119.5%
Contains more ZincZinc +88.5%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +367.9%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more CholineCholine +266.7%
Contains more Vitamin EVitamin E +1776.9%
Contains more Vitamin B1Vitamin B1 +460.3%
Contains more Vitamin B2Vitamin B2 +1063%
Contains more Vitamin B3Vitamin B3 +233.2%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin KVitamin K +10900%
Contains more FolateFolate +440%
~equal in Vitamin C ~0mg
~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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +1915.8%
Contains more ProteinProtein +41.7%
Contains more FatsFats +16287.5%
Contains more CarbsCarbs +174.7%
Contains more OtherOther +296.2%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +30390.9%
Contains more Poly. FatPolyunsaturated fat +12909.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Shortbread DV% diff.
Polyunsaturated fat 0.064g 8.326g 55%
Fats 0.16g 26.22g 40%
Selenium 27.5µg 6.2µg 39%
Saturated fat 0.029g 8.105g 37%
Iron 0.38mg 2.98mg 33%
Vitamin B1 0.063mg 0.353mg 24%
Vitamin B2 0.027mg 0.314mg 22%
Calories 112kcal 514kcal 20%
Monounsaturated fat 0.022g 6.708g 17%
Folate 15µg 81µg 17%
Starch 40.47g 17%
Vitamin E 0.13mg 2.44mg 15%
Sodium 5mg 353mg 15%
Carbs 23.22g 63.78g 14%
Vitamin B3 0.983mg 3.275mg 14%
Manganese 0.084mg 0.393mg 13%
Vitamin K 0.1µg 11µg 9%
Phosphorus 22mg 66mg 6%
Copper 0.041mg 0.09mg 5%
Protein 3.79g 5.37g 3%
Zinc 0.26mg 0.49mg 2%
Vitamin B6 0.051mg 0.071mg 2%
Vitamin B5 0.371mg 0.321mg 1%
Potassium 58mg 88mg 1%
Calcium 8mg 13mg 1%
Magnesium 8mg 14mg 1%
Net carbs 21.82g 62.48g N/A
Sugar 0.1g 21.65g N/A
Fiber 1.4g 1.3g 0%
Trans fat 0.714g N/A
Choline 3.3mg 0.9mg 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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Shortbread
Low Calories diet ok
Low Fats diet ok
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
30%
Shortbread
Minerals Daily Need Coverage Score
22%
Couscous
34%
Shortbread

Comparison summary

Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 1)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1.3)
Which food is richer in minerals?
Shortbread
Shortbread is relatively richer in minerals
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 21.55g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 348mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 8.076g)
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.