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  6. Couscous vs. Vanilla extract

Couscous vs. Vanilla extract — In-Depth Nutrition Comparison

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How are Couscous and Vanilla extract different?

  • Couscous is higher in Selenium, Vitamin B5, and Fiber, however, Vanilla extract is richer in Manganese, and Vitamin B2.
  • Daily need coverage for Selenium from Couscous is 50% higher.
  • Couscous has less Sugar.

Couscous, cooked and Vanilla extract are the varieties used in this article.

Infographic

Couscous vs Vanilla extract 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.
Couscous
Couscous
5
:
5
Vanilla extract
Vanilla extract
Contains more Iron +216.7%
Contains more Phosphorus +266.7%
Contains less Sodium -44.4%
Contains more Zinc +136.4%
Contains more Selenium +∞%
Contains more Calcium +37.5%
Contains more Magnesium +50%
Contains more Potassium +155.2%
Contains more Copper +75.6%
Contains more Manganese +173.8%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Vanilla extract
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 5% 9% 3% 14% 2% 3% 24% 30% 0%
Contains more Iron +216.7%
Contains more Phosphorus +266.7%
Contains less Sodium -44.4%
Contains more Zinc +136.4%
Contains more Selenium +∞%
Contains more Calcium +37.5%
Contains more Magnesium +50%
Contains more Potassium +155.2%
Contains more Copper +75.6%
Contains more Manganese +173.8%

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
Couscous
7
:
1
Vanilla extract
Vanilla extract
Contains more Vitamin E +∞%
Contains more Vitamin B1 +472.7%
Contains more Vitamin B3 +131.3%
Contains more Vitamin B5 +960%
Contains more Vitamin B6 +96.2%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +251.9%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vanilla extract
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 22% 8% 3% 6% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +472.7%
Contains more Vitamin B3 +131.3%
Contains more Vitamin B5 +960%
Contains more Vitamin B6 +96.2%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +251.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
4
:
1
Vanilla extract
Vanilla extract
Contains more Protein +6216.7%
Contains more Fats +166.7%
Contains more Carbs +83.6%
Contains more Water +38%
Contains more Other +13226.9%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Vanilla extract
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more Protein +6216.7%
Contains more Fats +166.7%
Contains more Carbs +83.6%
Contains more Water +38%
Contains more Other +13226.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
2
:
1
Vanilla extract
Vanilla extract
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +1500%
Contains less Saturated Fat -65.5%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Vanilla extract
42% 42% 17%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +1500%
Contains less Saturated Fat -65.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Vanilla extract Opinion
Net carbs 21.82g 12.65g Couscous
Protein 3.79g 0.06g Couscous
Fats 0.16g 0.06g Couscous
Carbs 23.22g 12.65g Couscous
Calories 112kcal 288kcal Vanilla extract
Sugar 0.1g 12.65g Couscous
Fiber 1.4g 0g Couscous
Calcium 8mg 11mg Vanilla extract
Iron 0.38mg 0.12mg Couscous
Magnesium 8mg 12mg Vanilla extract
Phosphorus 22mg 6mg Couscous
Potassium 58mg 148mg Vanilla extract
Sodium 5mg 9mg Couscous
Zinc 0.26mg 0.11mg Couscous
Copper 0.041mg 0.072mg Vanilla extract
Manganese 0.084mg 0.23mg Vanilla extract
Selenium 27.5µg 0µg Couscous
Vitamin E 0.13mg 0mg Couscous
Vitamin B1 0.063mg 0.011mg Couscous
Vitamin B2 0.027mg 0.095mg Vanilla extract
Vitamin B3 0.983mg 0.425mg Couscous
Vitamin B5 0.371mg 0.035mg Couscous
Vitamin B6 0.051mg 0.026mg Couscous
Folate 15µg 0µg Couscous
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.029g 0.01g Vanilla extract
Monounsaturated Fat 0.022g 0.01g Couscous
Polyunsaturated fat 0.064g 0.004g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Vanilla extract
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
3%
Vanilla extract
Minerals Daily Need Coverage Score
22%
Couscous
9%
Vanilla extract

Comparison summary

Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 65)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 12.55g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 4mg)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $4.7)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.