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  6. Focaccia vs. Couscous

Focaccia vs. Couscous — In-Depth Nutrition Comparison

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Important differences between Focaccia and Couscous

  • Focaccia has more Iron, Vitamin B1, Folate, Vitamin B2, Vitamin B3, Phosphorus, Manganese, and Zinc, however, Couscous has more Selenium.
  • Focaccia's daily need coverage for Iron is 35% more.
  • Focaccia has 112 times more Sodium than Couscous. Focaccia has 561mg of Sodium, while Couscous has 5mg.

The food varieties used in the comparison are Focaccia, Italian flatbread, plain and Couscous, cooked.

Infographic

Focaccia 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.
Focaccia
Focaccia
8
:
2
Couscous
Couscous
Contains more Calcium +337.5%
Contains more Iron +731.6%
Contains more Magnesium +150%
Contains more Phosphorus +481.8%
Contains more Potassium +96.6%
Contains more Zinc +411.5%
Contains more Copper +122%
Contains more Manganese +333.3%
Contains less Sodium -99.1%
Contains more Selenium +73%
Focaccia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 119% 15% 55% 11% 74% 37% 31% 48% 87%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +337.5%
Contains more Iron +731.6%
Contains more Magnesium +150%
Contains more Phosphorus +481.8%
Contains more Potassium +96.6%
Contains more Zinc +411.5%
Contains more Copper +122%
Contains more Manganese +333.3%
Contains less Sodium -99.1%
Contains more Selenium +73%

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.
Focaccia
Focaccia
9
:
0
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +992.3%
Contains more Vitamin B1 +646%
Contains more Vitamin B2 +1014.8%
Contains more Vitamin B3 +273.3%
Contains more Vitamin B5 +73.9%
Contains more Vitamin B6 +121.6%
Contains more Folate +820%
Contains more Vitamin K +5600%
Focaccia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 29% 0% 0% 118% 70% 69% 39% 27% 104% 0% 15%
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 A +∞%
Contains more Vitamin E +992.3%
Contains more Vitamin B1 +646%
Contains more Vitamin B2 +1014.8%
Contains more Vitamin B3 +273.3%
Contains more Vitamin B5 +73.9%
Contains more Vitamin B6 +121.6%
Contains more Folate +820%
Contains more Vitamin K +5600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Focaccia
Focaccia
4
:
1
Couscous
Couscous
Contains more Protein +131.4%
Contains more Fats +4831.3%
Contains more Carbs +54.3%
Contains more Other +519.2%
Contains more Water +58.1%
Focaccia
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +131.4%
Contains more Fats +4831.3%
Contains more Carbs +54.3%
Contains more Other +519.2%
Contains more Water +58.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Focaccia
Focaccia
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +25672.7%
Contains more Polyunsaturated fat +1453.1%
Contains less Saturated Fat -96.7%
Focaccia
12% 75% 13%
Saturated Fat: 0.877 g
Monounsaturated Fat: 5.67 g
Polyunsaturated fat: 0.994 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +25672.7%
Contains more Polyunsaturated fat +1453.1%
Contains less Saturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Focaccia Couscous Opinion
Net carbs 34.02g 21.82g Focaccia
Protein 8.77g 3.79g Focaccia
Fats 7.89g 0.16g Focaccia
Carbs 35.82g 23.22g Focaccia
Calories 249kcal 112kcal Focaccia
Sugar 1.75g 0.1g Couscous
Fiber 1.8g 1.4g Focaccia
Calcium 35mg 8mg Focaccia
Iron 3.16mg 0.38mg Focaccia
Magnesium 20mg 8mg Focaccia
Phosphorus 128mg 22mg Focaccia
Potassium 114mg 58mg Focaccia
Sodium 561mg 5mg Couscous
Zinc 1.33mg 0.26mg Focaccia
Copper 0.091mg 0.041mg Focaccia
Manganese 0.364mg 0.084mg Focaccia
Selenium 15.9µg 27.5µg Couscous
Vitamin A 2IU 0IU Focaccia
Vitamin E 1.42mg 0.13mg Focaccia
Vitamin B1 0.47mg 0.063mg Focaccia
Vitamin B2 0.301mg 0.027mg Focaccia
Vitamin B3 3.67mg 0.983mg Focaccia
Vitamin B5 0.645mg 0.371mg Focaccia
Vitamin B6 0.113mg 0.051mg Focaccia
Folate 138µg 15µg Focaccia
Vitamin K 5.7µg 0.1µg Focaccia
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.877g 0.029g Couscous
Monounsaturated Fat 5.67g 0.022g Focaccia
Polyunsaturated fat 0.994g 0.064g Focaccia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Focaccia 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
39%
Focaccia
7%
Couscous
Minerals Daily Need Coverage Score
48%
Focaccia
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Focaccia
Focaccia is lower in glycemic index (difference - 2)
Which food is cheaper?
Focaccia
Focaccia is cheaper (difference - $1.3)
Which food is richer in minerals?
Focaccia
Focaccia is relatively richer in minerals
Which food is richer in vitamins?
Focaccia
Focaccia is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 556mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.848g)
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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.