Couscous vs. Yam — In-Depth Nutrition Comparison
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Significant differences between couscous and yam
- Couscous has more selenium; however, yam is richer in potassium, vitamin C, vitamin B6, copper, manganese, and fiber.
- Couscous covers your daily selenium needs 49% more than yam.
- Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of yam is 51.
Specific food types used in this comparison are Couscous, cooked and Yam, raw.
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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 | -44.4% |
| Contains more SeleniumSelenium | +3828.6% |
| Contains more MagnesiumMagnesium | +162.5% |
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +1306.9% |
| Contains more IronIron | +42.1% |
| Contains more CopperCopper | +334.1% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more ManganeseManganese | +372.6% |
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 B3Vitamin B3 | +78.1% |
| Contains more Vitamin B5Vitamin B5 | +18.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B1Vitamin B1 | +77.8% |
| Contains more Vitamin B2Vitamin B2 | +18.5% |
| Contains more Vitamin B6Vitamin B6 | +474.5% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +53.3% |
| Contains more CholineCholine | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.5µg | 0.7µg | 49% |
| Potassium | 58mg | 816mg | 22% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.051mg | 0.293mg | 19% |
| Copper | 0.041mg | 0.178mg | 15% |
| Manganese | 0.084mg | 0.397mg | 14% |
| Fiber | 1.4g | 4.1g | 11% |
| Protein | 3.79g | 1.53g | 5% |
| Phosphorus | 22mg | 55mg | 5% |
| Vitamin B1 | 0.063mg | 0.112mg | 4% |
| Vitamin B3 | 0.983mg | 0.552mg | 3% |
| Magnesium | 8mg | 21mg | 3% |
| Iron | 0.38mg | 0.54mg | 2% |
| Carbs | 23.22g | 27.88g | 2% |
| Folate | 15µg | 23µg | 2% |
| Choline | 3.3mg | 16.5mg | 2% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Calcium | 8mg | 17mg | 1% |
| Vitamin B5 | 0.371mg | 0.314mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin E | 0.13mg | 0.35mg | 1% |
| Calories | 112kcal | 118kcal | 0% |
| Fats | 0.16g | 0.17g | 0% |
| Net carbs | 21.82g | 23.78g | N/A |
| Sugar | 0.1g | 0.5g | N/A |
| Zinc | 0.26mg | 0.24mg | 0% |
| Sodium | 5mg | 9mg | 0% |
| Vitamin B2 | 0.027mg | 0.032mg | 0% |
| Saturated fat | 0.029g | 0.037g | 0% |
| Monounsaturated fat | 0.022g | 0.006g | 0% |
| Polyunsaturated fat | 0.064g | 0.076g | 0% |
| Tryptophan | 0.049mg | 0.012mg | 0% |
| Threonine | 0.1mg | 0.054mg | 0% |
| Isoleucine | 0.147mg | 0.052mg | 0% |
| Leucine | 0.259mg | 0.096mg | 0% |
| Lysine | 0.073mg | 0.059mg | 0% |
| Methionine | 0.059mg | 0.021mg | 0% |
| Phenylalanine | 0.184mg | 0.071mg | 0% |
| Valine | 0.162mg | 0.062mg | 0% |
| Histidine | 0.077mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +147.7% |
| Contains more CarbsCarbs | +20.1% |
| Contains more OtherOther | +215.4% |
~equal in
Fats
~0.17g
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.6% |
| Contains more Mono. FatMonounsaturated fat | +266.7% |
| Contains more Poly. FatPolyunsaturated fat | +18.8% |