Crackers vs. Couscous — In-Depth Nutrition Comparison
Compare
How are crackers and couscous different?
- Crackers have more vitamin K, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, and vitamin E; however, couscous is richer in selenium.
- Crackers cover your daily need for vitamin K, 58% more than couscous.
- Crackers have 192 times more saturated fat than couscous. Crackers have 5.562g of saturated fat, while couscous has 0.029g.
Crackers, standard snack-type, regular and Couscous, cooked types were used in this article.
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.
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +103.4% |
| Contains more IronIron | +960.5% |
| Contains more CopperCopper | +153.7% |
| Contains more ZincZinc | +88.5% |
| Contains more PhosphorusPhosphorus | +1027.3% |
| Contains more ManganeseManganese | +484.5% |
| Contains less SodiumSodium | -99.3% |
| Contains more SeleniumSelenium | +310.4% |
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 | +2230.8% |
| Contains more Vitamin B1Vitamin B1 | +560.3% |
| Contains more Vitamin B2Vitamin B2 | +1588.9% |
| Contains more Vitamin B3Vitamin B3 | +342.7% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin B6Vitamin B6 | +23.5% |
| Contains more Vitamin KVitamin K | +69200% |
| Contains more FolateFolate | +513.3% |
| Contains more CholineCholine | +190.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +75.2% |
| Contains more FatsFats | +16418.8% |
| Contains more CarbsCarbs | +164% |
| Contains more OtherOther | +857.7% |
| Contains more WaterWater | +2211.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +29686.4% |
| Contains more Poly. FatPolyunsaturated fat | +20426.6% |
| Contains less Sat. FatSaturated fat | -99.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.064g | 87% |
| Vitamin K | 69.3µg | 0.1µg | 58% |
| Iron | 4.03mg | 0.38mg | 46% |
| Fats | 26.43g | 0.16g | 40% |
| Selenium | 6.7µg | 27.5µg | 38% |
| Vitamin B2 | 0.456mg | 0.027mg | 33% |
| Phosphorus | 248mg | 22mg | 32% |
| Sodium | 726mg | 5mg | 31% |
| Vitamin B1 | 0.416mg | 0.063mg | 29% |
| Saturated fat | 5.562g | 0.029g | 25% |
| Vitamin B3 | 4.352mg | 0.983mg | 21% |
| Calories | 510kcal | 112kcal | 20% |
| Starch | 49.69g | 20% | |
| Folate | 92µg | 15µg | 19% |
| Vitamin E | 3.03mg | 0.13mg | 19% |
| Manganese | 0.491mg | 0.084mg | 18% |
| Monounsaturated fat | 6.553g | 0.022g | 16% |
| Carbs | 61.3g | 23.22g | 13% |
| Calcium | 120mg | 8mg | 11% |
| Copper | 0.104mg | 0.041mg | 7% |
| Protein | 6.64g | 3.79g | 6% |
| Fiber | 2.3g | 1.4g | 4% |
| Zinc | 0.49mg | 0.26mg | 2% |
| Potassium | 118mg | 58mg | 2% |
| Magnesium | 18mg | 8mg | 2% |
| Choline | 9.6mg | 3.3mg | 1% |
| Vitamin B5 | 0.417mg | 0.371mg | 1% |
| Vitamin B6 | 0.063mg | 0.051mg | 1% |
| Net carbs | 59g | 21.82g | N/A |
| Sugar | 8.18g | 0.1g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.049mg | 0% |
| Threonine | 0.193mg | 0.1mg | 0% |
| Isoleucine | 0.246mg | 0.147mg | 0% |
| Leucine | 0.471mg | 0.259mg | 0% |
| Lysine | 0.103mg | 0.073mg | 0% |
| Methionine | 0.112mg | 0.059mg | 0% |
| Phenylalanine | 0.331mg | 0.184mg | 0% |
| Valine | 0.294mg | 0.162mg | 0% |
| Histidine | 0.145mg | 0.077mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
49%
7%
Minerals Daily Need Coverage Score
56%
22%
Comparison summary
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is lower in glycemic index?
Crackers is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 8.08g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 721mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 5.533g)
Which food is cheaper?
Couscous is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)