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  6. Couscous vs. Veggie burger

Couscous vs. Veggie burger — In-Depth Nutrition Comparison

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What are the main differences between couscous and veggie burgers?

  • Veggie burgers have more vitamin B1, vitamin B12, manganese, folate, phosphorus, iron, vitamin B6, copper, and vitamin B3 than couscous.
  • Veggie burgers' daily need coverage for vitamin B1 is 216% higher.
  • Couscous is lower in sodium.

We used Couscous, cooked and Veggie burgers or soyburgers, unprepared types in this comparison.

Infographic

Couscous vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +21.7%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +474.1%
Contains more IronIron +534.2%
Contains more CopperCopper +387.8%
Contains more ZincZinc +384.6%
Contains more PhosphorusPhosphorus +836.4%
Contains more ManganeseManganese +1032.1%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin B1Vitamin B1 +4107.9%
Contains more Vitamin B2Vitamin B2 +803.7%
Contains more Vitamin B3Vitamin B3 +281.8%
Contains more Vitamin B6Vitamin B6 +494.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +726.7%
Contains more CholineCholine +487.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Veggie burger DV% diff.
Vitamin B1 0.063mg 2.651mg 216%
Vitamin B12 0µg 2.01µg 84%
Manganese 0.084mg 0.951mg 38%
Folate 15µg 124µg 27%
Phosphorus 22mg 206mg 26%
Sodium 5mg 569mg 25%
Iron 0.38mg 2.41mg 25%
Protein 3.79g 15.7g 24%
Vitamin B6 0.051mg 0.303mg 19%
Copper 0.041mg 0.2mg 18%
Vitamin B2 0.027mg 0.244mg 17%
Vitamin B3 0.983mg 3.753mg 17%
Fiber 1.4g 4.9g 14%
Polyunsaturated fat 0.064g 2.023g 13%
Calcium 8mg 136mg 13%
Magnesium 8mg 56mg 11%
Zinc 0.26mg 1.26mg 9%
Selenium 27.5µg 22.6µg 9%
Fats 0.16g 6.3g 9%
Potassium 58mg 333mg 8%
Saturated fat 0.029g 1.44g 6%
Vitamin C 0mg 4.5mg 5%
Monounsaturated fat 0.022g 1.778g 4%
Choline 3.3mg 19.4mg 3%
Vitamin K 0.1µg 4.2µg 3%
Calories 112kcal 177kcal 3%
Carbs 23.22g 14.27g 3%
Vitamin B5 0.371mg 0.289mg 2%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.13mg 0.23mg 1%
Net carbs 21.82g 9.37g N/A
Sugar 0.1g 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.049mg 0.162mg 0%
Threonine 0.1mg 0.605mg 0%
Isoleucine 0.147mg 0.78mg 0%
Leucine 0.259mg 1.399mg 0%
Lysine 0.073mg 1.004mg 0%
Methionine 0.059mg 0.291mg 0%
Phenylalanine 0.184mg 0.885mg 0%
Valine 0.162mg 0.89mg 0%
Histidine 0.077mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +62.7%
Contains more WaterWater +18.6%
Contains more ProteinProtein +314.2%
Contains more FatsFats +3837.5%
Contains more OtherOther +869.2%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +7981.8%
Contains more Poly. FatPolyunsaturated fat +3060.9%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.