Couscous vs. Yogurt — In-Depth Nutrition Comparison
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A recap on differences between couscous and yogurt
- Couscous is higher in selenium and fiber, yet yogurt is higher in vitamin B12, vitamin B2, phosphorus, and calcium.
- Couscous covers your daily selenium needs 32% more than yogurt.
- The amount of sugar in couscous is lower.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Couscous, cooked and Yogurt, Greek, plain, nonfat.
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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 IronIron | +442.9% |
| Contains more CopperCopper | +141.2% |
| Contains less SodiumSodium | -86.1% |
| Contains more ManganeseManganese | +833.3% |
| Contains more SeleniumSelenium | +183.5% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +1275% |
| Contains more PotassiumPotassium | +143.1% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +513.6% |
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 EVitamin E | +1200% |
| Contains more Vitamin B1Vitamin B1 | +173.9% |
| Contains more Vitamin B3Vitamin B3 | +372.6% |
| Contains more Vitamin B5Vitamin B5 | +12.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +114.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +929.6% |
| Contains more Vitamin B6Vitamin B6 | +23.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +357.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +545% |
| Contains more ProteinProtein | +168.9% |
| Contains more FatsFats | +143.8% |
| Contains more WaterWater | +17.3% |
| Contains more OtherOther | +176.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.2% |
| Contains more Poly. FatPolyunsaturated fat | +433.3% |
| Contains more Mono. FatMonounsaturated fat | +140.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 27.5µg | 9.7µg | 32% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Vitamin B2 | 0.027mg | 0.278mg | 19% |
| Phosphorus | 22mg | 135mg | 16% |
| Protein | 3.79g | 10.19g | 13% |
| Calcium | 8mg | 110mg | 10% |
| Carbs | 23.22g | 3.6g | 7% |
| Fiber | 1.4g | 0g | 6% |
| Vitamin B3 | 0.983mg | 0.208mg | 5% |
| Iron | 0.38mg | 0.07mg | 4% |
| Vitamin B1 | 0.063mg | 0.023mg | 3% |
| Manganese | 0.084mg | 0.009mg | 3% |
| Calories | 112kcal | 59kcal | 3% |
| Copper | 0.041mg | 0.017mg | 3% |
| Zinc | 0.26mg | 0.52mg | 2% |
| Choline | 3.3mg | 15.1mg | 2% |
| Potassium | 58mg | 141mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Folate | 15µg | 7µg | 2% |
| Sodium | 5mg | 36mg | 1% |
| Vitamin E | 0.13mg | 0.01mg | 1% |
| Magnesium | 8mg | 11mg | 1% |
| Vitamin B5 | 0.371mg | 0.331mg | 1% |
| Vitamin B6 | 0.051mg | 0.063mg | 1% |
| Fats | 0.16g | 0.39g | 0% |
| Net carbs | 21.82g | 3.6g | N/A |
| Sugar | 0.1g | 3.24g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.029g | 0.117g | 0% |
| Monounsaturated fat | 0.022g | 0.053g | 0% |
| Polyunsaturated fat | 0.064g | 0.012g | 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
17%
Minerals Daily Need Coverage Score
22%
19%
Comparison summary
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 3.14g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Couscous is cheaper (difference - $1.3)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.