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  6. Couscous vs. Sweet roll

Couscous vs. Sweet roll — In-Depth Nutrition Comparison

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A recap on differences between couscous and sweet roll

  • Couscous is higher in selenium, yet sweet roll is higher in vitamin B1, vitamin B2, iron, folate, vitamin E, and manganese.
  • Sweet roll covers your daily cholesterol needs 22% more than couscous.
  • Couscous contains 2 times more selenium than sweet roll. While couscous contains 27.5µg of selenium, sweet roll contains only 17µg.
  • The amount of sodium in couscous is lower.
  • The glycemic index of sweet roll is lower.

Food varieties used in this article are Couscous, cooked and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Couscous vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +61.8%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +321.1%
Contains more CopperCopper +114.6%
Contains more ZincZinc +126.9%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +257.1%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1430.8%
Contains more Vitamin B1Vitamin B1 +414.3%
Contains more Vitamin B2Vitamin B2 +881.5%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B6Vitamin B6 +109.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +380%
Contains more CholineCholine +1151.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.406mg

All nutrients comparison - raw data values

Nutrient Couscous Sweet roll DV% diff.
Polyunsaturated fat 0.064g 7.473g 49%
Fats 0.16g 16.4g 25%
Vitamin B1 0.063mg 0.324mg 22%
Cholesterol 0mg 66mg 22%
Selenium 27.5µg 17µg 19%
Vitamin B2 0.027mg 0.265mg 18%
Iron 0.38mg 1.6mg 15%
Saturated fat 0.029g 3.079g 14%
Folate 15µg 72µg 14%
Sodium 5mg 304mg 13%
Calories 112kcal 372kcal 13%
Monounsaturated fat 0.022g 4.797g 12%
Vitamin E 0.13mg 1.99mg 12%
Vitamin B3 0.983mg 2.384mg 9%
Carbs 23.22g 50.9g 9%
Manganese 0.084mg 0.3mg 9%
Phosphorus 22mg 76mg 8%
Choline 3.3mg 41.3mg 7%
Vitamin A 0µg 62µg 7%
Vitamin B12 0µg 0.14µg 6%
Calcium 8mg 72mg 6%
Protein 3.79g 6.2g 5%
Copper 0.041mg 0.088mg 5%
Vitamin B6 0.051mg 0.107mg 4%
Fiber 1.4g 2.4g 4%
Vitamin K 0.1µg 4.4µg 4%
Zinc 0.26mg 0.59mg 3%
Magnesium 8mg 17mg 2%
Vitamin C 0mg 2mg 2%
Potassium 58mg 111mg 2%
Vitamin B5 0.371mg 0.406mg 1%
Net carbs 21.82g 48.5g N/A
Sugar 0.1g 31.73g N/A
Tryptophan 0.049mg 0.074mg 0%
Threonine 0.1mg 0.211mg 0%
Isoleucine 0.147mg 0.259mg 0%
Leucine 0.259mg 0.458mg 0%
Lysine 0.073mg 0.243mg 0%
Methionine 0.059mg 0.117mg 0%
Phenylalanine 0.184mg 0.3mg 0%
Valine 0.162mg 0.291mg 0%
Histidine 0.077mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +192.6%
Contains more ProteinProtein +63.6%
Contains more FatsFats +10150%
Contains more CarbsCarbs +119.2%
Contains more OtherOther +553.8%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +21704.5%
Contains more Poly. FatPolyunsaturated fat +11576.6%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.