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  6. Couscous vs. Pretzel

Couscous vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between Couscous and Pretzel?

  • Couscous is richer in Selenium, while Pretzel is higher in Iron, Manganese, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, and Copper.
  • Pretzel's daily need coverage for Sodium is 54% higher.
  • Pretzel has 6 times less Selenium than Couscous. Couscous has 27.5µg of Selenium, while Pretzel has 4.4µg.
  • Couscous is lower in Sodium.

We used Couscous, cooked and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Couscous vs Pretzel 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
Pretzel
Pretzel
Contains less Sodium -99.6%
Contains more Selenium +525%
Contains more Calcium +237.5%
Contains more Iron +1105.3%
Contains more Magnesium +262.5%
Contains more Phosphorus +481.8%
Contains more Potassium +284.5%
Contains more Zinc +300%
Contains more Copper +280.5%
Contains more Manganese +1108.3%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains less Sodium -99.6%
Contains more Selenium +525%
Contains more Calcium +237.5%
Contains more Iron +1105.3%
Contains more Magnesium +262.5%
Contains more Phosphorus +481.8%
Contains more Potassium +284.5%
Contains more Zinc +300%
Contains more Copper +280.5%
Contains more Manganese +1108.3%

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
:
8
Pretzel
Pretzel
Contains more Vitamin B5 +15.2%
Contains more Vitamin E +261.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +573%
Contains more Vitamin B2 +1129.6%
Contains more Vitamin B3 +436.1%
Contains more Vitamin B6 +45.1%
Contains more Folate +1006.7%
Contains more Vitamin K +2700%
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%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin B5 +15.2%
Contains more Vitamin E +261.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +573%
Contains more Vitamin B2 +1129.6%
Contains more Vitamin B3 +436.1%
Contains more Vitamin B6 +45.1%
Contains more Folate +1006.7%
Contains more Vitamin K +2700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Pretzel
Pretzel
Contains more Water +2218.5%
Contains more Protein +164.9%
Contains more Fats +1731.3%
Contains more Carbs +246.2%
Contains more Other +1250%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Pretzel
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Water +2218.5%
Contains more Protein +164.9%
Contains more Fats +1731.3%
Contains more Carbs +246.2%
Contains more Other +1250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Pretzel
Pretzel
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +3204.5%
Contains more Polyunsaturated fat +1917.2%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +3204.5%
Contains more Polyunsaturated fat +1917.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Pretzel Opinion
Net carbs 21.82g 76.99g Pretzel
Protein 3.79g 10.04g Pretzel
Fats 0.16g 2.93g Pretzel
Carbs 23.22g 80.39g Pretzel
Calories 112kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 0.1g 2.21g Couscous
Fiber 1.4g 3.4g Pretzel
Calcium 8mg 27mg Pretzel
Iron 0.38mg 4.58mg Pretzel
Magnesium 8mg 29mg Pretzel
Phosphorus 22mg 128mg Pretzel
Potassium 58mg 223mg Pretzel
Sodium 5mg 1240mg Couscous
Zinc 0.26mg 1.04mg Pretzel
Copper 0.041mg 0.156mg Pretzel
Manganese 0.084mg 1.015mg Pretzel
Selenium 27.5µg 4.4µg Couscous
Vitamin E 0.13mg 0.47mg Pretzel
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.063mg 0.424mg Pretzel
Vitamin B2 0.027mg 0.332mg Pretzel
Vitamin B3 0.983mg 5.27mg Pretzel
Vitamin B5 0.371mg 0.322mg Couscous
Vitamin B6 0.051mg 0.074mg Pretzel
Folate 15µg 166µg Pretzel
Vitamin K 0.1µg 2.8µg Pretzel
Tryptophan 0.049mg 0.097mg Pretzel
Threonine 0.1mg 0.25mg Pretzel
Isoleucine 0.147mg 0.407mg Pretzel
Leucine 0.259mg 0.757mg Pretzel
Lysine 0.073mg 0.257mg Pretzel
Methionine 0.059mg 0.177mg Pretzel
Phenylalanine 0.184mg 0.52mg Pretzel
Valine 0.162mg 0.48mg Pretzel
Histidine 0.077mg 0.22mg Pretzel
Trans Fat 0.004g Couscous
Saturated Fat 0.029g 0.391g Couscous
Monounsaturated Fat 0.022g 0.727g Pretzel
Polyunsaturated fat 0.064g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pretzel
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
39%
Pretzel
Minerals Daily Need Coverage Score
22%
Couscous
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1235mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.362g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 18)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.