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Couscous vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between couscous and steak?

  • Steak has more vitamin B12, zinc, vitamin B6, vitamin B3, iron, vitamin B2, phosphorus, and selenium than couscous.
  • Steak's daily need coverage for vitamin B12 is 92% higher.
  • Couscous is lower in saturated fat.
  • Couscous has a higher glycemic index (65) than steak (0).

We used Couscous, cooked and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Couscous vs Steak 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%
Steak
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +381%
Contains more IronIron +531.6%
Contains more CopperCopper +107.3%
Contains more ZincZinc +2338.5%
Contains more PhosphorusPhosphorus +640.9%
Contains more SeleniumSelenium +15.6%

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.
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%
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +1014.8%
Contains more Vitamin B3Vitamin B3 +423.8%
Contains more Vitamin B6Vitamin B6 +880.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin C ~0mg

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
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%
Contains more ProteinProtein +555.7%
Contains more FatsFats +11787.5%
Contains more OtherOther +107.7%

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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +41586.4%
Contains more Poly. FatPolyunsaturated fat +1300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Zinc 0.26mg 6.34mg 55%
Protein 3.79g 24.85g 42%
Saturated fat 0.029g 8.443g 38%
Vitamin B6 0.051mg 0.5mg 35%
Fats 0.16g 19.02g 29%
Cholesterol 0mg 78mg 26%
Vitamin B3 0.983mg 5.149mg 26%
Iron 0.38mg 2.4mg 25%
Monounsaturated fat 0.022g 9.171g 23%
Vitamin B2 0.027mg 0.301mg 21%
Phosphorus 22mg 163mg 20%
Selenium 27.5µg 31.8µg 8%
Calories 112kcal 271kcal 8%
Carbs 23.22g 0g 8%
Potassium 58mg 279mg 7%
Vitamin B5 0.371mg 7%
Polyunsaturated fat 0.064g 0.896g 6%
Fiber 1.4g 0g 6%
Copper 0.041mg 0.085mg 5%
Magnesium 8mg 23mg 4%
Manganese 0.084mg 4%
Sodium 5mg 58mg 2%
Folate 15µg 6µg 2%
Vitamin K 0.1µg 1.6µg 1%
Vitamin D 0IU 6IU 1%
Choline 3.3mg 1%
Vitamin B1 0.063mg 0.074mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.13mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 21.82g 0g N/A
Calcium 8mg 12mg 0%
Sugar 0.1g 0g N/A
Tryptophan 0.049mg 0.278mg 0%
Threonine 0.1mg 1.171mg 0%
Isoleucine 0.147mg 1.157mg 0%
Leucine 0.259mg 2.142mg 0%
Lysine 0.073mg 2.38mg 0%
Methionine 0.059mg 0.672mg 0%
Phenylalanine 0.184mg 0.997mg 0%
Valine 0.162mg 1.242mg 0%
Histidine 0.077mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Steak
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
45%
Steak
Minerals Daily Need Coverage Score
22%
Couscous
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 8.414g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.