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  6. Cream cracker vs. Couscous

Cream cracker vs. Couscous — In-Depth Nutrition Comparison

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Significant differences between cream cracker and couscous

  • Cream cracker has more iron, folate, manganese, vitamin B3, vitamin B1, vitamin B12, and vitamin B2; however, couscous is richer in selenium.
  • Cream cracker covers your daily iron needs 88% more than couscous.
  • Couscous contains less sodium.

Specific food types used in this comparison are Crackers, cream, GAMESA SABROSAS and Couscous, cooked.

Infographic

Cream cracker vs Couscous 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +122.4%
Contains more IronIron +1842.1%
Contains more CopperCopper +170.7%
Contains more ZincZinc +153.8%
Contains more PhosphorusPhosphorus +345.5%
Contains more ManganeseManganese +826.2%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +189.5%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
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%
Contains more Vitamin EVitamin E +1123.1%
Contains more Vitamin B1Vitamin B1 +373%
Contains more Vitamin B2Vitamin B2 +788.9%
Contains more Vitamin B3Vitamin B3 +416.8%
Contains more Vitamin B5Vitamin B5 +24.5%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +17800%
Contains more FolateFolate +893.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cracker Couscous DV% diff.
Iron 7.38mg 0.38mg 88%
Sodium 1148mg 5mg 50%
Folate 149µg 15µg 34%
Selenium 9.5µg 27.5µg 33%
Fats 20.37g 0.16g 31%
Manganese 0.778mg 0.084mg 30%
Monounsaturated fat 10.625g 0.022g 27%
Vitamin B3 5.08mg 0.983mg 26%
Saturated fat 5.362g 0.029g 24%
Starch 51.87g 21%
Vitamin B1 0.298mg 0.063mg 20%
Calories 484kcal 112kcal 19%
Vitamin B12 0.46µg 0µg 19%
Polyunsaturated fat 2.45g 0.064g 16%
Vitamin B2 0.24mg 0.027mg 16%
Vitamin K 17.9µg 0.1µg 15%
Carbs 64.55g 23.22g 14%
Phosphorus 98mg 22mg 11%
Vitamin E 1.59mg 0.13mg 10%
Copper 0.111mg 0.041mg 8%
Protein 7.01g 3.79g 6%
Fiber 2.4g 1.4g 4%
Magnesium 25mg 8mg 4%
Zinc 0.66mg 0.26mg 4%
Vitamin B5 0.462mg 0.371mg 2%
Potassium 129mg 58mg 2%
Calcium 26mg 8mg 2%
Vitamin B6 0.065mg 0.051mg 1%
Fructose 0.95g 1%
Choline 3.3mg 1%
Net carbs 62.15g 21.82g N/A
Sugar 9.37g 0.1g N/A
Trans fat 3.969g N/A
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 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +85%
Contains more FatsFats +12631.3%
Contains more CarbsCarbs +178%
Contains more OtherOther +1292.3%
Contains more WaterWater +1530.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +48195.5%
Contains more Poly. FatPolyunsaturated fat +3728.1%
Contains less Sat. FatSaturated fat -99.5%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.