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Couscous vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between couscous and sun-dried tomato

  • Couscous is higher in selenium, yet sun-dried tomato is higher in vitamin C, copper, potassium, iron, vitamin B2, vitamin A, vitamin B6, fiber, and magnesium.
  • Sun-dried tomato covers your daily vitamin C needs 113% more than couscous.
  • Couscous contains 9 times more selenium than sun-dried tomato. While couscous contains 27.5µg of selenium, sun-dried tomato contains only 3µg.
  • The glycemic index of sun-dried tomato is lower.

Food varieties used in this article are Couscous, cooked and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Couscous vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +816.7%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +487.5%
Contains more PotassiumPotassium +2598.3%
Contains more IronIron +605.3%
Contains more CopperCopper +1053.7%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +531.8%
Contains more ManganeseManganese +454.8%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +206.3%
Contains more Vitamin B2Vitamin B2 +1318.5%
Contains more Vitamin B3Vitamin B3 +269.3%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B6Vitamin B6 +525.5%
Contains more FolateFolate +53.3%
~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% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +34.8%
Contains more ProteinProtein +33.5%
Contains more FatsFats +8700%
Contains more OtherOther +1323.1%
~equal in Carbs ~23.33g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +39277.3%
Contains more Poly. FatPolyunsaturated fat +3118.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Copper 0.041mg 0.473mg 48%
Selenium 27.5µg 3µg 45%
Potassium 58mg 1565mg 44%
Iron 0.38mg 2.68mg 29%
Vitamin B2 0.027mg 0.383mg 27%
Monounsaturated fat 0.022g 8.663g 22%
Fats 0.16g 14.08g 21%
Vitamin B6 0.051mg 0.319mg 21%
Fiber 1.4g 5.8g 18%
Phosphorus 22mg 139mg 17%
Vitamin B3 0.983mg 3.63mg 17%
Manganese 0.084mg 0.466mg 17%
Magnesium 8mg 81mg 17%
Polyunsaturated fat 0.064g 2.06g 13%
Sodium 5mg 266mg 11%
Vitamin B1 0.063mg 0.193mg 11%
Saturated fat 0.029g 1.893g 8%
Vitamin A 0µg 64µg 7%
Calories 112kcal 213kcal 5%
Zinc 0.26mg 0.78mg 5%
Calcium 8mg 47mg 4%
Protein 3.79g 5.06g 3%
Vitamin B5 0.371mg 0.479mg 2%
Folate 15µg 23µg 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Carbs 23.22g 23.33g 0%
Net carbs 21.82g 17.53g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.037mg 0%
Threonine 0.1mg 0.128mg 0%
Isoleucine 0.147mg 0.121mg 0%
Leucine 0.259mg 0.185mg 0%
Lysine 0.073mg 0.186mg 0%
Methionine 0.059mg 0.044mg 0%
Phenylalanine 0.184mg 0.131mg 0%
Valine 0.162mg 0.13mg 0%
Histidine 0.077mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Sun-dried tomato
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
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
22%
Couscous
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 261mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 1.864g)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.