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  6. Hamburger vs. Couscous

Hamburger vs. Couscous — In-Depth Nutrition Comparison

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How are hamburgers and couscous different?

  • Hamburgers have more vitamin B12, iron, vitamin B3, zinc, vitamin B2, phosphorus, and vitamin B1 than couscous.
  • Daily need coverage for vitamin B12 for hamburgers is 60% higher.

Fast foods, hamburger; double, regular, patty; plain and Couscous, cooked are the varieties used in this article.

Infographic

Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 +150%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +289.7%
Contains more IronIron +657.9%
Contains more CopperCopper +122%
Contains more ZincZinc +1003.8%
Contains more PhosphorusPhosphorus +518.2%
Contains more ManganeseManganese +158.3%
Contains less SodiumSodium -98.8%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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 B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +825.9%
Contains more Vitamin B3Vitamin B3 +445.8%
Contains more Vitamin B6Vitamin B6 +298%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +273.3%
Contains more Vitamin B5Vitamin B5 +19.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Hamburger Couscous DV% diff.
Vitamin B12 1.44µg 0µg 60%
Selenium 27.5µg 50%
Iron 2.88mg 0.38mg 31%
Vitamin B3 5.365mg 0.983mg 27%
Protein 17.08g 3.79g 27%
Zinc 2.87mg 0.26mg 24%
Saturated fat 5.096g 0.029g 23%
Fats 14.36g 0.16g 22%
Sodium 414mg 5mg 18%
Vitamin B2 0.25mg 0.027mg 17%
Cholesterol 47mg 0mg 16%
Phosphorus 136mg 22mg 16%
Monounsaturated fat 5.495g 0.022g 14%
Vitamin B1 0.217mg 0.063mg 13%
Vitamin B6 0.203mg 0.051mg 12%
Folate 56µg 15µg 10%
Calories 295kcal 112kcal 9%
Calcium 102mg 8mg 9%
Manganese 0.217mg 0.084mg 6%
Copper 0.091mg 0.041mg 6%
Potassium 226mg 58mg 5%
Magnesium 20mg 8mg 3%
Fructose 2.03g 3%
Polyunsaturated fat 0.38g 0.064g 2%
Fiber 0.9g 1.4g 2%
Vitamin B5 0.31mg 0.371mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Net carbs 23.2g 21.82g N/A
Carbs 24.1g 23.22g 0%
Sugar 4.15g 0.1g N/A
Vitamin K 0.1µg 0%
Trans fat 0.814g N/A
Tryptophan 0.206mg 0.049mg 0%
Threonine 0.666mg 0.1mg 0%
Isoleucine 0.716mg 0.147mg 0%
Leucine 1.319mg 0.259mg 0%
Lysine 1.226mg 0.073mg 0%
Methionine 0.37mg 0.059mg 0%
Phenylalanine 0.677mg 0.184mg 0%
Valine 0.823mg 0.162mg 0%
Histidine 0.505mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +350.7%
Contains more FatsFats +8875%
Contains more OtherOther +588.5%
Contains more WaterWater +70.1%
~equal in Carbs ~23.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 +24877.3%
Contains more Poly. FatPolyunsaturated fat +493.8%
Contains less Sat. FatSaturated fat -99.4%

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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. 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.