Couscous vs. Tortilla — In-Depth Nutrition Comparison
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Important differences between couscous and tortilla
- Couscous has more selenium; however, tortilla has more iron, vitamin B1, folate, vitamin B3, phosphorus, manganese, copper, and vitamin B2.
- Tortilla's daily need coverage for iron is 43% more.
- Couscous has 2 times more selenium than tortilla. Couscous has 27.5µg of selenium, while tortilla has 16.6µg.
- Couscous is lower in sodium.
- Couscous has a higher glycemic index than tortilla.
The food varieties used in the comparison are Couscous, cooked and Tortilla, includes plain, and from mutton sandwich (Navajo).
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.
| Contains less SodiumSodium | -99% |
| Contains more SeleniumSelenium | +65.7% |
| Contains more MagnesiumMagnesium | +137.5% |
| Contains more CalciumCalcium | +775% |
| Contains more PotassiumPotassium | +81% |
| Contains more IronIron | +902.6% |
| Contains more CopperCopper | +148.8% |
| Contains more ZincZinc | +23.1% |
| Contains more PhosphorusPhosphorus | +563.6% |
| Contains more ManganeseManganese | +219% |
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.
| Contains more Vitamin B5Vitamin B5 | +118.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +46.2% |
| Contains more Vitamin B1Vitamin B1 | +487.3% |
| Contains more Vitamin B2Vitamin B2 | +322.2% |
| Contains more Vitamin B3Vitamin B3 | +319.6% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +553.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.38mg | 3.81mg | 43% |
| Vitamin B1 | 0.063mg | 0.37mg | 26% |
| Folate | 15µg | 98µg | 21% |
| Sodium | 5mg | 482mg | 21% |
| Vitamin B3 | 0.983mg | 4.125mg | 20% |
| Selenium | 27.5µg | 16.6µg | 20% |
| Starch | 43.02g | 18% | |
| Phosphorus | 22mg | 146mg | 18% |
| Carbs | 23.22g | 49.94g | 9% |
| Manganese | 0.084mg | 0.268mg | 8% |
| Vitamin B2 | 0.027mg | 0.114mg | 7% |
| Protein | 3.79g | 7.28g | 7% |
| Copper | 0.041mg | 0.102mg | 7% |
| Calories | 112kcal | 237kcal | 6% |
| Calcium | 8mg | 70mg | 6% |
| Vitamin B5 | 0.371mg | 0.17mg | 4% |
| Fiber | 1.4g | 2.4g | 4% |
| Magnesium | 8mg | 19mg | 3% |
| Polyunsaturated fat | 0.064g | 0.391g | 2% |
| Zinc | 0.26mg | 0.32mg | 1% |
| Choline | 3.3mg | 1% | |
| Fats | 0.16g | 0.95g | 1% |
| Saturated fat | 0.029g | 0.296g | 1% |
| Vitamin B6 | 0.051mg | 0.06mg | 1% |
| Potassium | 58mg | 105mg | 1% |
| Net carbs | 21.82g | 47.54g | N/A |
| Sugar | 0.1g | 2.75g | N/A |
| Vitamin E | 0.13mg | 0.19mg | 0% |
| Vitamin K | 0.1µg | 0.4µg | 0% |
| Monounsaturated fat | 0.022g | 0.185g | 0% |
| Tryptophan | 0.049mg | 0.06mg | 0% |
| Threonine | 0.1mg | 0.182mg | 0% |
| Isoleucine | 0.147mg | 0.286mg | 0% |
| Leucine | 0.259mg | 0.53mg | 0% |
| Lysine | 0.073mg | 0.157mg | 0% |
| Methionine | 0.059mg | 0.122mg | 0% |
| Phenylalanine | 0.184mg | 0.375mg | 0% |
| Valine | 0.162mg | 0.326mg | 0% |
| Histidine | 0.077mg | 0.165mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +81.6% |
| Contains more ProteinProtein | +92.1% |
| Contains more FatsFats | +493.8% |
| Contains more CarbsCarbs | +115.1% |
| Contains more OtherOther | +619.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Mono. FatMonounsaturated fat | +740.9% |
| Contains more Poly. FatPolyunsaturated fat | +510.9% |