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Egg vs. Couscous — In-Depth Nutrition Comparison

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How are eggs and couscous different?

  • Couscous contains less copper, choline, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin D, and vitamin A than eggs.
  • Eggs cover your daily need for copper, 218% more than couscous.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and Couscous, cooked types were used in this article.

Infographic

Egg 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.
Egg
Egg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +25%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +117.2%
Contains more IronIron +213.2%
Contains more CopperCopper +4778%
Contains more ZincZinc +303.8%
Contains more PhosphorusPhosphorus +681.8%
Contains more SeleniumSelenium +12%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +223.1%

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.
Egg
Egg
10
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +692.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B5Vitamin B5 +276.8%
Contains more Vitamin B6Vitamin B6 +137.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +193.3%
Contains more CholineCholine +8803%
Contains more Vitamin B3Vitamin B3 +1435.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +231.9%
Contains more FatsFats +6531.3%
Contains more OtherOther +311.5%
Contains more CarbsCarbs +1973.2%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +18431.8%
Contains more Poly. FatPolyunsaturated fat +2109.4%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Couscous
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Egg Couscous DV% diff.
Copper 2mg 0.041mg 218%
Cholesterol 373mg 0mg 124%
Choline 293.8mg 3.3mg 53%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.027mg 37%
Vitamin B5 1.398mg 0.371mg 21%
Phosphorus 172mg 22mg 21%
Protein 12.58g 3.79g 18%
Vitamin A 149µg 0µg 17%
Fats 10.61g 0.16g 16%
Saturated fat 3.267g 0.029g 15%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Iron 1.19mg 0.38mg 10%
Monounsaturated fat 4.077g 0.022g 10%
Polyunsaturated fat 1.414g 0.064g 9%
Zinc 1.05mg 0.26mg 7%
Folate 44µg 15µg 7%
Carbs 1.12g 23.22g 7%
Vitamin B3 0.064mg 0.983mg 6%
Vitamin E 1.03mg 0.13mg 6%
Selenium 30.8µg 27.5µg 6%
Fiber 0g 1.4g 6%
Vitamin B6 0.121mg 0.051mg 5%
Sodium 124mg 5mg 5%
Calcium 50mg 8mg 4%
Manganese 0.026mg 0.084mg 3%
Potassium 126mg 58mg 2%
Calories 155kcal 112kcal 2%
Net carbs 1.12g 21.82g N/A
Magnesium 10mg 8mg 0%
Sugar 1.12g 0.1g N/A
Vitamin B1 0.066mg 0.063mg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.153mg 0.049mg 0%
Threonine 0.604mg 0.1mg 0%
Isoleucine 0.686mg 0.147mg 0%
Leucine 1.075mg 0.259mg 0%
Lysine 0.904mg 0.073mg 0%
Methionine 0.392mg 0.059mg 0%
Phenylalanine 0.668mg 0.184mg 0%
Valine 0.767mg 0.162mg 0%
Histidine 0.298mg 0.077mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
7%
Couscous
Minerals Daily Need Coverage Score
103%
Egg
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 65)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.3)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 119mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.238g)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.