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  6. Egg white vs. Couscous

Egg white vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between Egg white and Couscous

  • Egg white has more Vitamin B2, however, Couscous is higher in Selenium, Fiber, and Vitamin B3.
  • Egg white covers your daily need of Vitamin B2 32% more than Couscous.
  • Egg white has 33 times more Sodium than Couscous. While Egg white has 166mg of Sodium, Couscous has only 5mg.

These are the specific foods used in this comparison Egg, white, raw, fresh and Couscous, cooked.

Infographic

Egg white 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.
Egg white
Egg white
2
:
8
Couscous
Couscous
Contains more Magnesium +37.5%
Contains more Potassium +181%
Contains more Calcium +14.3%
Contains more Iron +375%
Contains more Phosphorus +46.7%
Contains less Sodium -97%
Contains more Zinc +766.7%
Contains more Copper +78.3%
Contains more Manganese +663.6%
Contains more Selenium +37.5%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Magnesium +37.5%
Contains more Potassium +181%
Contains more Calcium +14.3%
Contains more Iron +375%
Contains more Phosphorus +46.7%
Contains less Sodium -97%
Contains more Zinc +766.7%
Contains more Copper +78.3%
Contains more Manganese +663.6%
Contains more Selenium +37.5%

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.
Egg white
Egg white
2
:
7
Couscous
Couscous
Contains more Vitamin B2 +1525.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1475%
Contains more Vitamin B3 +836.2%
Contains more Vitamin B5 +95.3%
Contains more Vitamin B6 +920%
Contains more Folate +275%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin B2 +1525.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1475%
Contains more Vitamin B3 +836.2%
Contains more Vitamin B5 +95.3%
Contains more Vitamin B6 +920%
Contains more Folate +275%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
4
:
1
Couscous
Couscous
Contains more Protein +187.6%
Contains more Water +20.7%
Contains more Other +142.3%
Contains more Carbs +3080.8%
Equal in Fats - 0.16
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Couscous
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 Protein +187.6%
Contains more Water +20.7%
Contains more Other +142.3%
Contains more Carbs +3080.8%
Equal in Fats - 0.16

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Couscous Opinion
Net carbs 0.73g 21.82g Couscous
Protein 10.9g 3.79g Egg white
Fats 0.17g 0.16g Egg white
Carbs 0.73g 23.22g Couscous
Calories 52kcal 112kcal Couscous
Fructose 0.07g Egg white
Sugar 0.71g 0.1g Couscous
Fiber 0g 1.4g Couscous
Calcium 7mg 8mg Couscous
Iron 0.08mg 0.38mg Couscous
Magnesium 11mg 8mg Egg white
Phosphorus 15mg 22mg Couscous
Potassium 163mg 58mg Egg white
Sodium 166mg 5mg Couscous
Zinc 0.03mg 0.26mg Couscous
Copper 0.023mg 0.041mg Couscous
Manganese 0.011mg 0.084mg Couscous
Selenium 20µg 27.5µg Couscous
Vitamin E 0mg 0.13mg Couscous
Vitamin B1 0.004mg 0.063mg Couscous
Vitamin B2 0.439mg 0.027mg Egg white
Vitamin B3 0.105mg 0.983mg Couscous
Vitamin B5 0.19mg 0.371mg Couscous
Vitamin B6 0.005mg 0.051mg Couscous
Folate 4µg 15µg Couscous
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 0.1µg Couscous
Tryptophan 0.125mg 0.049mg Egg white
Threonine 0.449mg 0.1mg Egg white
Isoleucine 0.661mg 0.147mg Egg white
Leucine 1.016mg 0.259mg Egg white
Lysine 0.806mg 0.073mg Egg white
Methionine 0.399mg 0.059mg Egg white
Phenylalanine 0.686mg 0.184mg Egg white
Valine 0.809mg 0.162mg Egg white
Histidine 0.29mg 0.077mg Egg white
Saturated Fat 0g 0.029g Egg white
Monounsaturated Fat 0g 0.022g Couscous
Polyunsaturated fat 0g 0.064g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Egg white
7%
Couscous
Minerals Daily Need Coverage Score
17%
Egg white
22%
Couscous

Comparison summary

Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 65)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.3)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 161mg)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.