Couscous vs. Tomato — In-Depth Nutrition Comparison

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How are couscous and tomatoes different?

Couscous has more selenium and vitamin B5; however, tomatoes are richer in vitamin A, vitamin C, vitamin K, and potassium.
Couscous covers your daily need for selenium, 50% more than tomatoes.
Couscous has 4 times more vitamin B5 than tomatoes. Couscous has 0.371mg of vitamin B5, while tomatoes have 0.089mg.
Couscous contains less sugar.
Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of tomatoes is 23.

Couscous, cooked and Tomatoes, red, ripe, raw, year round average types were used in this article.

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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.

Couscous

Tomato

Contains more IronIron	+40.7%
Contains more ZincZinc	+52.9%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+308.6%
Contains more CopperCopper	+43.9%
Contains more ManganeseManganese	+35.7%

~equal in Phosphorus ~24mg

~equal in Sodium ~5mg

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

Tomato

Contains more Vitamin B1Vitamin B1	+70.3%
Contains more Vitamin B2Vitamin B2	+42.1%
Contains more Vitamin B3Vitamin B3	+65.5%
Contains more Vitamin B5Vitamin B5	+316.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+315.4%
Contains more Vitamin B6Vitamin B6	+56.9%
Contains more Vitamin KVitamin K	+7800%
Contains more CholineCholine	+103%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	27.5µg	0µg	50%
Vitamin C	0mg	13.7mg	15%
Vitamin K	0.1µg	7.9µg	7%
Carbs	23.22g	3.89g	6%
Vitamin B5	0.371mg	0.089mg	6%
Protein	3.79g	0.88g	6%
Calories	112kcal	18kcal	5%
Vitamin A	0µg	42µg	5%
Potassium	58mg	237mg	5%
Vitamin E	0.13mg	0.54mg	3%
Vitamin B6	0.051mg	0.08mg	2%
Vitamin B3	0.983mg	0.594mg	2%
Vitamin B1	0.063mg	0.037mg	2%
Fructose		1.37g	2%
Copper	0.041mg	0.059mg	2%
Iron	0.38mg	0.27mg	1%
Magnesium	8mg	11mg	1%
Vitamin B2	0.027mg	0.019mg	1%
Zinc	0.26mg	0.17mg	1%
Choline	3.3mg	6.7mg	1%
Fiber	1.4g	1.2g	1%
Manganese	0.084mg	0.114mg	1%
Fats	0.16g	0.2g	0%
Net carbs	21.82g	2.69g	N/A
Calcium	8mg	10mg	0%
Sugar	0.1g	2.63g	N/A
Phosphorus	22mg	24mg	0%
Sodium	5mg	5mg	0%
Folate	15µg	15µg	0%
Saturated fat	0.029g	0.028g	0%
Monounsaturated fat	0.022g	0.031g	0%
Polyunsaturated fat	0.064g	0.083g	0%
Tryptophan	0.049mg	0.006mg	0%
Threonine	0.1mg	0.027mg	0%
Isoleucine	0.147mg	0.018mg	0%
Leucine	0.259mg	0.025mg	0%
Lysine	0.073mg	0.027mg	0%
Methionine	0.059mg	0.006mg	0%
Phenylalanine	0.184mg	0.027mg	0%
Valine	0.162mg	0.018mg	0%
Histidine	0.077mg	0.014mg	0%