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  6. Couscous vs. Turkey meat

Couscous vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between couscous and turkey meat

  • Turkey meat is higher than couscous in vitamin B3, vitamin B6, vitamin B12, phosphorus, zinc, vitamin B2, choline, and vitamin B5.
  • Turkey meat covers your daily vitamin B3 needs 54% more than couscous.
  • The amount of saturated fat in couscous is lower.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Couscous, cooked and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Couscous vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +500%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +312.1%
Contains more IronIron +186.8%
Contains more CopperCopper +126.8%
Contains more ZincZinc +853.8%
Contains more PhosphorusPhosphorus +913.6%
~equal in Selenium ~29.8µg

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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +940.7%
Contains more Vitamin B3Vitamin B3 +873.9%
Contains more Vitamin B5Vitamin B5 +155.5%
Contains more Vitamin B6Vitamin B6 +1107.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2548.5%
~equal in Vitamin C ~0mg

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +38600%
Contains more WaterWater +14.2%
Contains more ProteinProtein +653.3%
Contains more FatsFats +4518.8%
Contains more OtherOther +84.6%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +11931.8%
Contains more Poly. FatPolyunsaturated fat +3210.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Turkey meat
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Couscous Turkey meat DV% diff.
Vitamin B3 0.983mg 9.573mg 54%
Protein 3.79g 28.55g 50%
Vitamin B12 0µg 1.02µg 43%
Vitamin B6 0.051mg 0.616mg 43%
Cholesterol 0mg 109mg 36%
Phosphorus 22mg 223mg 29%
Vitamin B2 0.027mg 0.281mg 20%
Zinc 0.26mg 2.48mg 20%
Choline 3.3mg 87.4mg 15%
Polyunsaturated fat 0.064g 2.119g 14%
Vitamin B5 0.371mg 0.948mg 12%
Fats 0.16g 7.39g 11%
Saturated fat 0.029g 2.155g 10%
Iron 0.38mg 1.09mg 9%
Carbs 23.22g 0.06g 8%
Monounsaturated fat 0.022g 2.647g 7%
Fiber 1.4g 0g 6%
Copper 0.041mg 0.093mg 6%
Magnesium 8mg 30mg 5%
Potassium 58mg 239mg 5%
Calories 112kcal 189kcal 4%
Sodium 5mg 103mg 4%
Selenium 27.5µg 29.8µg 4%
Manganese 0.084mg 0.014mg 3%
Vitamin B1 0.063mg 0.045mg 2%
Vitamin D 0µg 0.4µg 2%
Folate 15µg 9µg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 0µg 12µg 1%
Calcium 8mg 14mg 1%
Net carbs 21.82g 0.06g N/A
Sugar 0.1g 0g N/A
Vitamin E 0.13mg 0.07mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.101g N/A
Tryptophan 0.049mg 0.291mg 0%
Threonine 0.1mg 1.004mg 0%
Isoleucine 0.147mg 0.796mg 0%
Leucine 0.259mg 1.925mg 0%
Lysine 0.073mg 2.282mg 0%
Methionine 0.059mg 0.724mg 0%
Phenylalanine 0.184mg 0.903mg 0%
Valine 0.162mg 0.902mg 0%
Histidine 0.077mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
50%
Turkey meat
Minerals Daily Need Coverage Score
22%
Couscous
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 2.126g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.