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  6. Couscous vs. Tomato juice

Couscous vs. Tomato juice — In-Depth Nutrition Comparison

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A recap on differences between couscous and tomato juice

  • Couscous is higher in selenium, yet tomato juice is higher in vitamin C and vitamin A.
  • Tomato juice covers your daily vitamin C needs 78% more than couscous.
  • Couscous contains 55 times more selenium than tomato juice. While couscous contains 27.5µg of selenium, tomato juice contains only 0.5µg.
  • The amount of sugar in couscous is lower.
  • The glycemic index of tomato juice is lower.

Food varieties used in this article are Couscous, cooked and Tomato juice, canned, without salt added.

Infographic

Couscous vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +23.5%
Contains more SeleniumSelenium +5400%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +274.1%
~equal in Iron ~0.39mg
~equal in Copper ~0.042mg

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +146.2%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +33.3%
Contains more CholineCholine +106.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Tomato juice DV% diff.
Vitamin C 0mg 70.1mg 78%
Selenium 27.5µg 0.5µg 49%
Vitamin B5 0.371mg 7%
Carbs 23.22g 3.53g 7%
Protein 3.79g 0.85g 6%
Calories 112kcal 17kcal 5%
Potassium 58mg 217mg 5%
Fiber 1.4g 0.4g 4%
Vitamin B2 0.027mg 0.078mg 4%
Vitamin A 0µg 23µg 3%
Vitamin B1 0.063mg 0.1mg 3%
Vitamin K 0.1µg 2.3µg 2%
Fructose 1.33g 2%
Vitamin B3 0.983mg 0.673mg 2%
Folate 15µg 20µg 1%
Vitamin B6 0.051mg 0.07mg 1%
Zinc 0.26mg 0.11mg 1%
Choline 3.3mg 6.8mg 1%
Vitamin E 0.13mg 0.32mg 1%
Manganese 0.084mg 0.068mg 1%
Magnesium 8mg 11mg 1%
Fats 0.16g 0.29g 0%
Net carbs 21.82g 3.13g N/A
Calcium 8mg 10mg 0%
Iron 0.38mg 0.39mg 0%
Sugar 0.1g 2.58g N/A
Copper 0.041mg 0.042mg 0%
Phosphorus 22mg 19mg 0%
Sodium 5mg 10mg 0%
Saturated fat 0.029g 0.019g 0%
Monounsaturated fat 0.022g 0.005g 0%
Polyunsaturated fat 0.064g 0.027g 0%
Tryptophan 0.049mg 0.006mg 0%
Threonine 0.1mg 0.026mg 0%
Isoleucine 0.147mg 0.017mg 0%
Leucine 0.259mg 0.024mg 0%
Lysine 0.073mg 0.026mg 0%
Methionine 0.059mg 0.005mg 0%
Phenylalanine 0.184mg 0.026mg 0%
Valine 0.162mg 0.017mg 0%
Histidine 0.077mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g 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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +345.9%
Contains more CarbsCarbs +557.8%
Contains more FatsFats +81.3%
Contains more WaterWater +29.9%
Contains more OtherOther +319.2%

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +340%
Contains more Poly. FatPolyunsaturated fat +137%
Contains less Sat. FatSaturated fat -34.5%

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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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.