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  6. Couscous vs. Tomato soup

Couscous vs. Tomato soup — In-Depth Nutrition Comparison

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How are couscous and tomato soup different?

  • Couscous has more selenium; however, tomato soup is richer in vitamin C and potassium.
  • Couscous covers your daily need for selenium, 47% more than tomato soup.
  • Couscous contains less sodium.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of tomato soup is 38.

Couscous, cooked and Soup, tomato, canned, prepared with equal volume water, commercial types were used in this article.

Infographic

Couscous vs Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +31%
Contains more CopperCopper +41.4%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +46.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +25.4%
Contains more SeleniumSelenium +1733.3%
Contains more PotassiumPotassium +374.1%
~equal in Calcium ~8mg

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +285.7%
Contains more Vitamin B3Vitamin B3 +134%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +90.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Tomato soup DV% diff.
Selenium 27.5µg 1.5µg 47%
Sodium 5mg 186mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B5 0.371mg 7%
Protein 3.79g 0.71g 6%
Potassium 58mg 275mg 6%
Carbs 23.22g 7.45g 5%
Calories 112kcal 32kcal 4%
Folate 15µg 0µg 4%
Vitamin B3 0.983mg 0.42mg 4%
Vitamin B1 0.063mg 0.02mg 4%
Fiber 1.4g 0.5g 4%
Zinc 0.26mg 0.09mg 2%
Vitamin B2 0.027mg 0.007mg 2%
Iron 0.38mg 0.29mg 1%
Choline 3.3mg 6.3mg 1%
Copper 0.041mg 0.029mg 1%
Vitamin B6 0.051mg 0.042mg 1%
Vitamin K 0.1µg 1.5µg 1%
Manganese 0.084mg 0.067mg 1%
Vitamin A 0µg 10µg 1%
Phosphorus 22mg 15mg 1%
Fats 0.16g 0.21g 0%
Net carbs 21.82g 6.95g N/A
Magnesium 8mg 7mg 0%
Calcium 8mg 8mg 0%
Sugar 0.1g 4.03g N/A
Vitamin E 0.13mg 0.17mg 0%
Saturated fat 0.029g 0.056g 0%
Monounsaturated fat 0.022g 0.067g 0%
Polyunsaturated fat 0.064g 0.077g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +433.8%
Contains more CarbsCarbs +211.7%
Contains more FatsFats +31.3%
Contains more WaterWater +24.8%
Contains more OtherOther +315.4%

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains less Sat. FatSaturated fat -48.2%
Contains more Mono. FatMonounsaturated fat +204.5%
Contains more Poly. FatPolyunsaturated fat +20.3%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.