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  6. Couscous vs. White chocolate

Couscous vs. White chocolate — In-Depth Nutrition Comparison

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What are the main differences between couscous and white chocolate?

  • Couscous is richer in selenium, while white chocolate is higher in vitamin B12, phosphorus, vitamin B2, calcium, vitamin K, potassium, and vitamin E.
  • White chocolate's daily need coverage for saturated fat is 97% higher.
  • White chocolate has 6 times less selenium than couscous. Couscous has 27.5µg of selenium, while white chocolate has 4.5µg.
  • Couscous is lower in saturated fat.
  • Couscous has a higher glycemic index (65) than white chocolate (41).

We used Couscous, cooked and Candies, white chocolate types in this comparison.

Infographic

Couscous vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more IronIron +58.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +950%
Contains more SeleniumSelenium +511.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +2387.5%
Contains more PotassiumPotassium +393.1%
Contains more CopperCopper +46.3%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +700%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more FolateFolate +114.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +638.5%
Contains more Vitamin B2Vitamin B2 +944.4%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +9000%
Contains more CholineCholine +793.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg
~equal in Vitamin B6 ~0.056mg

All nutrients comparison - raw data values

Nutrient Couscous White chocolate DV% diff.
Saturated fat 0.029g 19.412g 88%
Fats 0.16g 32.09g 49%
Selenium 27.5µg 4.5µg 42%
Monounsaturated fat 0.022g 9.097g 23%
Vitamin B12 0µg 0.56µg 23%
Phosphorus 22mg 176mg 22%
Calories 112kcal 539kcal 21%
Vitamin B2 0.027mg 0.282mg 20%
Calcium 8mg 199mg 19%
Carbs 23.22g 59.24g 12%
Vitamin K 0.1µg 9.1µg 8%
Cholesterol 0mg 21mg 7%
Potassium 58mg 286mg 7%
Vitamin E 0.13mg 0.96mg 6%
Polyunsaturated fat 0.064g 1.013g 6%
Vitamin B5 0.371mg 0.608mg 5%
Choline 3.3mg 29.5mg 5%
Fiber 1.4g 0.2g 5%
Sodium 5mg 90mg 4%
Zinc 0.26mg 0.74mg 4%
Protein 3.79g 5.87g 4%
Manganese 0.084mg 0.008mg 3%
Copper 0.041mg 0.06mg 2%
Iron 0.38mg 0.24mg 2%
Folate 15µg 7µg 2%
Magnesium 8mg 12mg 1%
Vitamin B3 0.983mg 0.745mg 1%
Vitamin A 0µg 9µg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 21.82g 59.04g N/A
Sugar 0.1g 59g N/A
Vitamin B1 0.063mg 0.063mg 0%
Vitamin B6 0.051mg 0.056mg 0%
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%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +5482.3%
Contains more ProteinProtein +54.9%
Contains more FatsFats +19956.3%
Contains more CarbsCarbs +155.1%
Contains more OtherOther +476.9%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +41250%
Contains more Poly. FatPolyunsaturated fat +1482.8%

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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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.