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Couscous vs. Sugar — In-Depth Nutrition Comparison

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The main differences between couscous and sugar

  • Couscous is richer than sugar in selenium, vitamin B5, vitamin B3, fiber, and vitamin B1.
  • Daily need coverage for selenium for couscous is 49% higher.
  • Couscous contains less sugar.

Food types used in this article are Couscous, cooked and Sugars, granulated.

Infographic

Couscous vs Sugar 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%
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +2800%
Contains more IronIron +660%
Contains more CopperCopper +485.7%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +2000%
Contains more SeleniumSelenium +4483.3%
Contains less SodiumSodium -80%

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%
Sugar
0
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% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +362750%
Contains more OtherOther +∞%
Contains more CarbsCarbs +330.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Sugar DV% diff.
Selenium 27.5µg 0.6µg 49%
Carbs 23.22g 99.98g 26%
Calories 112kcal 387kcal 14%
Protein 3.79g 0g 8%
Vitamin B5 0.371mg 0mg 7%
Fiber 1.4g 0g 6%
Vitamin B3 0.983mg 0mg 6%
Vitamin B1 0.063mg 0mg 5%
Folate 15µg 0µg 4%
Vitamin B6 0.051mg 0mg 4%
Iron 0.38mg 0.05mg 4%
Copper 0.041mg 0.007mg 4%
Phosphorus 22mg 0mg 3%
Manganese 0.084mg 0.004mg 3%
Magnesium 8mg 0mg 2%
Potassium 58mg 2mg 2%
Zinc 0.26mg 0.01mg 2%
Choline 3.3mg 0mg 1%
Vitamin B2 0.027mg 0.019mg 1%
Vitamin E 0.13mg 0mg 1%
Calcium 8mg 1mg 1%
Fats 0.16g 0g 0%
Net carbs 21.82g 99.98g N/A
Sugar 0.1g 99.8g N/A
Sodium 5mg 1mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.029g 0g 0%
Monounsaturated fat 0.022g 0g 0%
Polyunsaturated fat 0.064g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
0%
Sugar
Minerals Daily Need Coverage Score
22%
Couscous
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 0.029g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $1.2)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 99.7g)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (65)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.