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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.

Infographic

Couscous vs Yogurt 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%
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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.
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%
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
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.
Couscous Yogurt
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Yogurt 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?

ok
ok
is better in case of low diet
Couscous Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Couscous
17%
Yogurt
Minerals Daily Need Coverage Score
22%
Couscous
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.14g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.3)
Which food is richer in minerals?
?
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?
?
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.