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  6. Fontina vs. Couscous

Fontina vs. Couscous — In-Depth Nutrition Comparison

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How are Fontina and Couscous different?

  • Fontina is higher in Vitamin B12, Calcium, Phosphorus, Zinc, Vitamin A RAE, and Vitamin B2, however, Couscous is richer in Selenium.
  • Daily need coverage for Saturated Fat from Fontina is 96% higher.
  • Couscous has less Cholesterol.

Cheese, fontina and Couscous, cooked are the varieties used in this article.

Infographic

Fontina 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.
Fontina
Fontina
5
:
5
Couscous
Couscous
Contains more Calcium +6775%
Contains more Magnesium +75%
Contains more Phosphorus +1472.7%
Contains more Potassium +10.3%
Contains more Zinc +1246.2%
Contains more Iron +65.2%
Contains less Sodium -99.4%
Contains more Copper +64%
Contains more Manganese +500%
Contains more Selenium +89.7%
Equal in Potassium - 58
Fontina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +6775%
Contains more Magnesium +75%
Contains more Phosphorus +1472.7%
Contains more Potassium +10.3%
Contains more Zinc +1246.2%
Contains more Iron +65.2%
Contains less Sodium -99.4%
Contains more Copper +64%
Contains more Manganese +500%
Contains more Selenium +89.7%
Equal in Potassium - 58

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.
Fontina
Fontina
8
:
3
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +107.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +655.6%
Contains more Vitamin B5 +15.6%
Contains more Vitamin B6 +62.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +555.3%
Contains more Folate +150%
Fontina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
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 +107.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +655.6%
Contains more Vitamin B5 +15.6%
Contains more Vitamin B6 +62.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +555.3%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fontina
Fontina
3
:
2
Couscous
Couscous
Contains more Protein +575.5%
Contains more Fats +19362.5%
Contains more Other +1357.7%
Contains more Carbs +1398.1%
Contains more Water +91.4%
Fontina
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +575.5%
Contains more Fats +19362.5%
Contains more Other +1357.7%
Contains more Carbs +1398.1%
Contains more Water +91.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fontina
Fontina
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +39386.4%
Contains more Polyunsaturated fat +2484.4%
Contains less Saturated Fat -99.8%
Fontina
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +39386.4%
Contains more Polyunsaturated fat +2484.4%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Couscous Opinion
Net carbs 1.55g 21.82g Couscous
Protein 25.6g 3.79g Fontina
Fats 31.14g 0.16g Fontina
Carbs 1.55g 23.22g Couscous
Calories 389kcal 112kcal Fontina
Sugar 1.55g 0.1g Couscous
Fiber 0g 1.4g Couscous
Calcium 550mg 8mg Fontina
Iron 0.23mg 0.38mg Couscous
Magnesium 14mg 8mg Fontina
Phosphorus 346mg 22mg Fontina
Potassium 64mg 58mg Fontina
Sodium 800mg 5mg Couscous
Zinc 3.5mg 0.26mg Fontina
Copper 0.025mg 0.041mg Couscous
Manganese 0.014mg 0.084mg Couscous
Selenium 14.5µg 27.5µg Couscous
Vitamin A 913IU 0IU Fontina
Vitamin A RAE 261µg 0µg Fontina
Vitamin E 0.27mg 0.13mg Fontina
Vitamin D 23IU 0IU Fontina
Vitamin D 0.6µg 0µg Fontina
Vitamin B1 0.021mg 0.063mg Couscous
Vitamin B2 0.204mg 0.027mg Fontina
Vitamin B3 0.15mg 0.983mg Couscous
Vitamin B5 0.429mg 0.371mg Fontina
Vitamin B6 0.083mg 0.051mg Fontina
Folate 6µg 15µg Couscous
Vitamin B12 1.68µg 0µg Fontina
Vitamin K 2.6µg 0.1µg Fontina
Tryptophan 0.361mg 0.049mg Fontina
Threonine 0.935mg 0.1mg Fontina
Isoleucine 1.384mg 0.147mg Fontina
Leucine 2.664mg 0.259mg Fontina
Lysine 2.328mg 0.073mg Fontina
Methionine 0.706mg 0.059mg Fontina
Phenylalanine 1.497mg 0.184mg Fontina
Valine 1.926mg 0.162mg Fontina
Histidine 0.959mg 0.077mg Fontina
Cholesterol 116mg 0mg Couscous
Saturated Fat 19.196g 0.029g Couscous
Monounsaturated Fat 8.687g 0.022g Fontina
Polyunsaturated fat 1.654g 0.064g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina 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
33%
Fontina
7%
Couscous
Minerals Daily Need Coverage Score
63%
Fontina
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 795mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 19.167g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.2)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.