Couscous vs. Wakame — In-Depth Nutrition Comparison
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How are couscous and wakame different?
- Couscous has more selenium; however, wakame is richer in manganese, folate, copper, magnesium, iron, vitamin B2, calcium, and phosphorus.
- Wakame covers your daily need for manganese, 57% more than couscous.
- Couscous has 39 times more selenium than wakame. Couscous has 27.5µg of selenium, while wakame has 0.7µg.
- Couscous contains less sodium.
Couscous, cooked and Seaweed, wakame, raw types were used in this article.
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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 more PotassiumPotassium | +16% |
| Contains less SodiumSodium | -99.4% |
| Contains more SeleniumSelenium | +3828.6% |
| Contains more MagnesiumMagnesium | +1237.5% |
| Contains more CalciumCalcium | +1775% |
| Contains more IronIron | +473.7% |
| Contains more CopperCopper | +592.7% |
| Contains more ZincZinc | +46.2% |
| Contains more PhosphorusPhosphorus | +263.6% |
| Contains more ManganeseManganese | +1566.7% |
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 B6Vitamin B6 | +2450% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +669.2% |
| Contains more Vitamin B2Vitamin B2 | +751.9% |
| Contains more Vitamin B3Vitamin B3 | +62.8% |
| Contains more Vitamin B5Vitamin B5 | +87.9% |
| Contains more Vitamin KVitamin K | +5200% |
| Contains more FolateFolate | +1206.7% |
| Contains more CholineCholine | +321.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.084mg | 1.4mg | 57% |
| Selenium | 27.5µg | 0.7µg | 49% |
| Folate | 15µg | 196µg | 45% |
| Sodium | 5mg | 872mg | 38% |
| Copper | 0.041mg | 0.284mg | 27% |
| Magnesium | 8mg | 107mg | 24% |
| Iron | 0.38mg | 2.18mg | 23% |
| Vitamin B2 | 0.027mg | 0.23mg | 16% |
| Calcium | 8mg | 150mg | 14% |
| Phosphorus | 22mg | 80mg | 8% |
| Vitamin B5 | 0.371mg | 0.697mg | 7% |
| Vitamin E | 0.13mg | 1mg | 6% |
| Carbs | 23.22g | 9.14g | 5% |
| Vitamin B3 | 0.983mg | 1.6mg | 4% |
| Fiber | 1.4g | 0.5g | 4% |
| Vitamin B6 | 0.051mg | 0.002mg | 4% |
| Vitamin K | 0.1µg | 5.3µg | 4% |
| Calories | 112kcal | 45kcal | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin A | 0µg | 18µg | 2% |
| Protein | 3.79g | 3.03g | 2% |
| Choline | 3.3mg | 13.9mg | 2% |
| Polyunsaturated fat | 0.064g | 0.218g | 1% |
| Zinc | 0.26mg | 0.38mg | 1% |
| Fats | 0.16g | 0.64g | 1% |
| Net carbs | 21.82g | 8.64g | N/A |
| Potassium | 58mg | 50mg | 0% |
| Sugar | 0.1g | 0.65g | N/A |
| Vitamin B1 | 0.063mg | 0.06mg | 0% |
| Saturated fat | 0.029g | 0.13g | 0% |
| Monounsaturated fat | 0.022g | 0.058g | 0% |
| Tryptophan | 0.049mg | 0.035mg | 0% |
| Threonine | 0.1mg | 0.165mg | 0% |
| Isoleucine | 0.147mg | 0.087mg | 0% |
| Leucine | 0.259mg | 0.257mg | 0% |
| Lysine | 0.073mg | 0.112mg | 0% |
| Methionine | 0.059mg | 0.063mg | 0% |
| Phenylalanine | 0.184mg | 0.112mg | 0% |
| Valine | 0.162mg | 0.209mg | 0% |
| Histidine | 0.077mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.1% |
| Contains more CarbsCarbs | +154% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +10.2% |
| Contains more OtherOther | +2669.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.7% |
| Contains more Mono. FatMonounsaturated fat | +163.6% |
| Contains more Poly. FatPolyunsaturated fat | +240.6% |
