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  6. Couscous vs. Sunflower oil

Couscous vs. Sunflower oil — In-Depth Nutrition Comparison

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The main differences between Couscous and Sunflower oil

  • Couscous is richer in Selenium, Vitamin B5, Vitamin B3, Fiber, and Vitamin B1, yet Sunflower oil is richer in Vitamin E .
  • Daily need coverage for Vitamin E from Sunflower oil is 273% higher.
  • Couscous contains less Saturated Fat.

Food types used in this article are Couscous, cooked and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Couscous vs Sunflower oil 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
9
:
1
Sunflower oil
Sunflower oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Sunflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
7
:
2
Sunflower oil
Sunflower oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +31500%
Contains more Vitamin K +5300%
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%
Sunflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +31500%
Contains more Vitamin K +5300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
4
:
1
Sunflower oil
Sunflower oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +62400%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Sunflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +62400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Sunflower oil
Sunflower oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +209900%
Contains more Polyunsaturated fat +56775%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Sunflower oil
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +209900%
Contains more Polyunsaturated fat +56775%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Sunflower oil Opinion
Net carbs 21.82g 0g Couscous
Protein 3.79g 0g Couscous
Fats 0.16g 100g Sunflower oil
Carbs 23.22g 0g Couscous
Calories 112kcal 884kcal Sunflower oil
Sugar 0.1g 0g Sunflower oil
Fiber 1.4g 0g Couscous
Calcium 8mg 0mg Couscous
Iron 0.38mg 0mg Couscous
Magnesium 8mg 0mg Couscous
Phosphorus 22mg 0mg Couscous
Potassium 58mg 0mg Couscous
Sodium 5mg 0mg Sunflower oil
Zinc 0.26mg 0mg Couscous
Copper 0.041mg 0mg Couscous
Manganese 0.084mg 0mg Couscous
Selenium 27.5µg 0µg Couscous
Vitamin E 0.13mg 41.08mg Sunflower oil
Vitamin B1 0.063mg 0mg Couscous
Vitamin B2 0.027mg 0mg Couscous
Vitamin B3 0.983mg 0mg Couscous
Vitamin B5 0.371mg 0mg Couscous
Vitamin B6 0.051mg 0mg Couscous
Folate 15µg 0µg Couscous
Vitamin K 0.1µg 5.4µg Sunflower oil
Tryptophan 0.049mg 0mg Couscous
Threonine 0.1mg 0mg Couscous
Isoleucine 0.147mg 0mg Couscous
Leucine 0.259mg 0mg Couscous
Lysine 0.073mg 0mg Couscous
Methionine 0.059mg 0mg Couscous
Phenylalanine 0.184mg 0mg Couscous
Valine 0.162mg 0mg Couscous
Histidine 0.077mg 0mg Couscous
Saturated Fat 0.029g 13g Couscous
Monounsaturated Fat 0.022g 46.2g Sunflower oil
Polyunsaturated fat 0.064g 36.4g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Sunflower oil
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
70%
Sunflower oil
Minerals Daily Need Coverage Score
22%
Couscous
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 65)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 12.971g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
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)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.