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Custard vs. Couscous — In-Depth Nutrition Comparison

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How are custard and couscous different?

  • Custard is higher in vitamin B12, phosphorus, vitamin B2, calcium, vitamin D, and vitamin B5; however, couscous is richer in selenium and fiber.
  • Daily need coverage for selenium for couscous is 39% higher.
  • Couscous has less cholesterol.
  • Custard has a lower glycemic index (35) than couscous (65).

Egg custards, dry mix, prepared with whole milk and Couscous, cooked are the varieties used in this article.

Infographic

Custard vs Couscous 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 +100%
Contains more CalciumCalcium +1637.5%
Contains more PotassiumPotassium +256.9%
Contains more ZincZinc +96.2%
Contains more PhosphorusPhosphorus +490.9%
Contains more IronIron +11.8%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +358.3%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +714.8%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +257.6%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B3Vitamin B3 +644.7%
Contains more FolateFolate +66.7%
~equal in Vitamin B1 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 FatsFats +2400%
Contains more OtherOther +269.2%
Contains more CarbsCarbs +31.9%
~equal in Protein ~3.79g
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +5022.7%
Contains more Poly. FatPolyunsaturated fat +387.5%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Custard Couscous
Lower in Glycemic Index ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Custard Couscous DV% diff.
Selenium 6µg 27.5µg 39%
Vitamin B12 0.52µg 0µg 22%
Cholesterol 51mg 0mg 17%
Phosphorus 130mg 22mg 15%
Vitamin B2 0.22mg 0.027mg 15%
Calcium 139mg 8mg 13%
Saturated fat 2.032g 0.029g 9%
Vitamin B5 0.699mg 0.371mg 7%
Fats 4g 0.16g 6%
Vitamin D 47IU 0IU 6%
Fiber 0g 1.4g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 52µg 0µg 6%
Vitamin B3 0.132mg 0.983mg 5%
Potassium 207mg 58mg 4%
Manganese 0.007mg 0.084mg 3%
Monounsaturated fat 1.127g 0.022g 3%
Sodium 84mg 5mg 3%
Carbs 17.6g 23.22g 2%
Zinc 0.51mg 0.26mg 2%
Polyunsaturated fat 0.312g 0.064g 2%
Folate 9µg 15µg 2%
Magnesium 16mg 8mg 2%
Choline 11.8mg 3.3mg 2%
Vitamin B6 0.064mg 0.051mg 1%
Calories 122kcal 112kcal 1%
Copper 0.03mg 0.041mg 1%
Protein 3.99g 3.79g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 17.6g 21.82g N/A
Iron 0.34mg 0.38mg 0%
Sugar 4.82g 0.1g N/A
Vitamin E 0.06mg 0.13mg 0%
Vitamin B1 0.061mg 0.063mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.082mg 0.049mg 0%
Threonine 0.192mg 0.1mg 0%
Isoleucine 0.207mg 0.147mg 0%
Leucine 0.337mg 0.259mg 0%
Lysine 0.214mg 0.073mg 0%
Methionine 0.091mg 0.059mg 0%
Phenylalanine 0.173mg 0.184mg 0%
Valine 0.233mg 0.162mg 0%
Histidine 0.092mg 0.077mg 0%
Omega-3 - DHA 0.003g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Custard Couscous
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
19%
Custard
7%
Couscous
Minerals Daily Need Coverage Score
21%
Custard
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Custard
Custard is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 2.003g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
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.

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.