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  6. Couscous vs. Tomato sauce

Couscous vs. Tomato sauce — In-Depth Nutrition Comparison

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What are the main differences between couscous and tomato sauce?

  • Couscous is richer in selenium, while tomato sauce is higher in vitamin E, vitamin A, copper, vitamin C, iron, and potassium.
  • Couscous's daily need coverage for selenium is 49% higher.
  • Couscous is lower in sugar.
  • Couscous has a higher glycemic index (65) than tomato sauce (31).

We used Couscous, cooked and Tomato sauce, canned, no salt added types in this comparison.

Infographic

Couscous vs Tomato sauce infographic
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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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more ZincZinc +18.2%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +412.1%
Contains more IronIron +152.6%
Contains more CopperCopper +180.5%
Contains more PhosphorusPhosphorus +22.7%
Contains more ManganeseManganese +34.5%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +162.5%
Contains more Vitamin B5Vitamin B5 +20.1%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1007.7%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more Vitamin KVitamin K +2700%
Contains more CholineCholine +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.991mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Tomato sauce DV% diff.
Selenium 27.5µg 0.6µg 49%
Vitamin E 0.13mg 1.44mg 9%
Copper 0.041mg 0.115mg 8%
Vitamin C 0mg 7mg 8%
Potassium 58mg 297mg 7%
Iron 0.38mg 0.96mg 7%
Carbs 23.22g 5.31g 6%
Protein 3.79g 1.2g 5%
Calories 112kcal 24kcal 4%
Vitamin B6 0.051mg 0.098mg 4%
Vitamin B2 0.027mg 0.065mg 3%
Vitamin B1 0.063mg 0.024mg 3%
Fructose 1.67g 2%
Magnesium 8mg 15mg 2%
Vitamin K 0.1µg 2.8µg 2%
Folate 15µg 9µg 2%
Vitamin A 0µg 22µg 2%
Phosphorus 22mg 27mg 1%
Manganese 0.084mg 0.113mg 1%
Calcium 8mg 14mg 1%
Choline 3.3mg 9.9mg 1%
Vitamin B5 0.371mg 0.309mg 1%
Fats 0.16g 0.3g 0%
Net carbs 21.82g 3.81g N/A
Sugar 0.1g 3.56g N/A
Fiber 1.4g 1.5g 0%
Zinc 0.26mg 0.22mg 0%
Sodium 5mg 11mg 0%
Vitamin B3 0.983mg 0.991mg 0%
Saturated fat 0.029g 0.041g 0%
Monounsaturated fat 0.022g 0.044g 0%
Polyunsaturated fat 0.064g 0.121g 0%
Tryptophan 0.049mg 0.009mg 0%
Threonine 0.1mg 0.037mg 0%
Isoleucine 0.147mg 0.025mg 0%
Leucine 0.259mg 0.034mg 0%
Lysine 0.073mg 0.037mg 0%
Methionine 0.059mg 0.008mg 0%
Phenylalanine 0.184mg 0.036mg 0%
Valine 0.162mg 0.025mg 0%
Histidine 0.077mg 0.02mg 0%

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% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +215.8%
Contains more CarbsCarbs +337.3%
Contains more FatsFats +87.5%
Contains more WaterWater +25.8%
Contains more OtherOther +634.6%

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated fat -29.3%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +89.1%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.