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Italian sausage raw vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between italian sausage raw and couscous

  • Italian sausage raw is higher than couscous in vitamin B1, vitamin B12, vitamin B6, phosphorus, vitamin B3, zinc, and vitamin B2.
  • Italian sausage raw covers your daily saturated fat needs 56% more than couscous.
  • The amount of cholesterol in couscous is lower.
  • The glycemic index of italian sausage raw is lower.

Food varieties used in this article are Sausage, Italian, pork, raw and Couscous, cooked.

Infographic

Italian sausage raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 5.4% 22% 44% 27% 49% 61% 95% 7.6% 135%
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 +75%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +336.2%
Contains more IronIron +210.5%
Contains more CopperCopper +95.1%
Contains more ZincZinc +588.5%
Contains more PhosphorusPhosphorus +545.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +44.8%
Contains more SeleniumSelenium +10.9%

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 6.7% 0% 0% 0% 142% 39% 61% 31% 69% 114% 0% 6% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +801.6%
Contains more Vitamin B2Vitamin B2 +522.2%
Contains more Vitamin B3Vitamin B3 +230.6%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 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 +276%
Contains more FatsFats +19481.3%
Contains more OtherOther +934.6%
Contains more CarbsCarbs +3472.3%
Contains more WaterWater +42.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 48% 14%
Saturated fat: Sat. Fat 11.27 g
Monounsaturated fat: Mono. Fat 14.34 g
Polyunsaturated fat: Poly. Fat 4.03 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 +65081.8%
Contains more Poly. FatPolyunsaturated fat +6196.9%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Italian sausage raw Couscous DV% diff.
Saturated fat 11.27g 0.029g 51%
Fats 31.33g 0.16g 48%
Vitamin B1 0.568mg 0.063mg 42%
Vitamin B12 0.91µg 0µg 38%
Monounsaturated fat 14.34g 0.022g 36%
Sodium 731mg 5mg 32%
Polyunsaturated fat 4.03g 0.064g 26%
Cholesterol 76mg 0mg 25%
Protein 14.25g 3.79g 21%
Vitamin B6 0.3mg 0.051mg 19%
Phosphorus 142mg 22mg 17%
Zinc 1.79mg 0.26mg 14%
Vitamin B3 3.25mg 0.983mg 14%
Calories 346kcal 112kcal 12%
Vitamin B2 0.168mg 0.027mg 11%
Iron 1.18mg 0.38mg 10%
Carbs 0.65g 23.22g 8%
Fiber 0g 1.4g 6%
Potassium 253mg 58mg 6%
Selenium 24.8µg 27.5µg 5%
Copper 0.08mg 0.041mg 4%
Vitamin B5 0.51mg 0.371mg 3%
Vitamin C 2mg 0mg 2%
Folate 8µg 15µg 2%
Calcium 18mg 8mg 1%
Magnesium 14mg 8mg 1%
Manganese 0.058mg 0.084mg 1%
Choline 3.3mg 1%
Vitamin E 0.13mg 1%
Net carbs 0.65g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.114mg 0.049mg 0%
Threonine 0.563mg 0.1mg 0%
Isoleucine 0.52mg 0.147mg 0%
Leucine 0.956mg 0.259mg 0%
Lysine 1.083mg 0.073mg 0%
Methionine 0.346mg 0.059mg 0%
Phenylalanine 0.477mg 0.184mg 0%
Valine 0.572mg 0.162mg 0%
Histidine 0.411mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian sausage raw Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
36%
Italian sausage raw
7%
Couscous
Minerals Daily Need Coverage Score
46%
Italian sausage raw
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Italian sausage raw
Italian sausage raw is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Italian sausage raw
Italian sausage raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Italian sausage raw
Italian sausage raw is relatively richer in minerals
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 76mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 726mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 11.241g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.9)
Which food is richer in vitamins?
?
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. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/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.