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  6. Couscous vs. White bread

Couscous vs. White bread — In-Depth Nutrition Comparison

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How are couscous and white bread different?

  • Couscous has more selenium; however, white bread is richer in iron, vitamin B1, folate, vitamin B3, manganese, vitamin B2, calcium, and phosphorus.
  • White bread covers your daily need for iron, 40% more than couscous.
  • Couscous contains less sodium.

Couscous, cooked and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Couscous vs White bread infographic
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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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +117.2%
Contains more IronIron +850%
Contains more CopperCopper +146.3%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +345.5%
Contains more ManganeseManganese +538.1%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin EVitamin E +69.2%
Contains more Vitamin B1Vitamin B1 +746%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +386.3%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin B6Vitamin B6 +70.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +640%
Contains more CholineCholine +342.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous White bread DV% diff.
Iron 0.38mg 3.61mg 40%
Vitamin B1 0.063mg 0.533mg 39%
Vitamin B3 0.983mg 4.78mg 24%
Folate 15µg 111µg 24%
Sodium 5mg 490mg 21%
Manganese 0.084mg 0.536mg 20%
Vitamin B2 0.027mg 0.243mg 17%
Starch 37.17g 15%
Calcium 8mg 144mg 14%
Phosphorus 22mg 98mg 11%
Selenium 27.5µg 22µg 10%
Polyunsaturated fat 0.064g 1.602g 10%
Protein 3.79g 8.85g 10%
Carbs 23.22g 49.42g 9%
Calories 112kcal 266kcal 8%
Copper 0.041mg 0.101mg 7%
Fiber 1.4g 2.7g 5%
Fats 0.16g 3.33g 5%
Zinc 0.26mg 0.74mg 4%
Magnesium 8mg 23mg 4%
Saturated fat 0.029g 0.698g 3%
Fructose 2.43g 3%
Vitamin B5 0.371mg 0.536mg 3%
Vitamin B6 0.051mg 0.087mg 3%
Choline 3.3mg 14.6mg 2%
Potassium 58mg 126mg 2%
Vitamin E 0.13mg 0.22mg 1%
Monounsaturated fat 0.022g 0.599g 1%
Net carbs 21.82g 46.72g N/A
Sugar 0.1g 5.67g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +99.3%
Contains more ProteinProtein +133.5%
Contains more FatsFats +1981.3%
Contains more CarbsCarbs +112.8%
Contains more OtherOther +661.5%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +2622.7%
Contains more Poly. FatPolyunsaturated fat +2403.1%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.