Couscous vs. Wafer — In-Depth Nutrition Comparison
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What are the main differences between couscous and wafer?
- Couscous is richer in selenium, while wafer is higher in copper, iron, manganese, vitamin B2, phosphorus, vitamin B3, and vitamin B1.
- Wafer's daily need coverage for copper is 47% higher.
- Wafer has 5 times less selenium than couscous. Couscous has 27.5µg of selenium, while wafer has 5.7µg.
- Couscous is lower in sodium.
We used Couscous, cooked and Cookies, chocolate wafers types in this comparison.
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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 | -99.1% |
| Contains more SeleniumSelenium | +382.5% |
| Contains more MagnesiumMagnesium | +562.5% |
| Contains more CalciumCalcium | +287.5% |
| Contains more PotassiumPotassium | +262.1% |
| Contains more IronIron | +955.3% |
| Contains more CopperCopper | +1029.3% |
| Contains more ZincZinc | +319.2% |
| Contains more PhosphorusPhosphorus | +500% |
| Contains more ManganeseManganese | +728.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +453.8% |
| Contains more Vitamin B1Vitamin B1 | +222.2% |
| Contains more Vitamin B2Vitamin B2 | +885.2% |
| Contains more Vitamin B3Vitamin B3 | +190.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +213.3% |
| Contains more CholineCholine | +333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.041mg | 0.463mg | 47% |
| Iron | 0.38mg | 4.01mg | 45% |
| Selenium | 27.5µg | 5.7µg | 40% |
| Polyunsaturated fat | 0.064g | 4.153g | 27% |
| Manganese | 0.084mg | 0.696mg | 27% |
| Sodium | 5mg | 580mg | 25% |
| Fats | 0.16g | 14.2g | 22% |
| Saturated fat | 0.029g | 4.241g | 19% |
| Vitamin B2 | 0.027mg | 0.266mg | 18% |
| Calories | 112kcal | 433kcal | 16% |
| Phosphorus | 22mg | 132mg | 16% |
| Carbs | 23.22g | 72.7g | 16% |
| Monounsaturated fat | 0.022g | 4.865g | 12% |
| Vitamin B1 | 0.063mg | 0.203mg | 12% |
| Vitamin B3 | 0.983mg | 2.858mg | 12% |
| Magnesium | 8mg | 53mg | 11% |
| Folate | 15µg | 47µg | 8% |
| Zinc | 0.26mg | 1.09mg | 8% |
| Fiber | 1.4g | 3.4g | 8% |
| Protein | 3.79g | 6.6g | 6% |
| Potassium | 58mg | 210mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin E | 0.13mg | 0.72mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Choline | 3.3mg | 14.3mg | 2% |
| Calcium | 8mg | 31mg | 2% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 21.82g | 69.3g | N/A |
| Sugar | 0.1g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.371mg | 0.381mg | 0% |
| Vitamin B6 | 0.051mg | 0.051mg | 0% |
| Tryptophan | 0.049mg | 0.096mg | 0% |
| Threonine | 0.1mg | 0.22mg | 0% |
| Isoleucine | 0.147mg | 0.261mg | 0% |
| Leucine | 0.259mg | 0.447mg | 0% |
| Lysine | 0.073mg | 0.281mg | 0% |
| Methionine | 0.059mg | 0.105mg | 0% |
| Phenylalanine | 0.184mg | 0.308mg | 0% |
| Valine | 0.162mg | 0.323mg | 0% |
| Histidine | 0.077mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1512.7% |
| Contains more ProteinProtein | +74.1% |
| Contains more FatsFats | +8775% |
| Contains more CarbsCarbs | +213.1% |
| Contains more OtherOther | +669.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +22013.6% |
| Contains more Poly. FatPolyunsaturated fat | +6389.1% |
