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Jerky vs. Couscous — In-Depth Nutrition Comparison

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Differences between jerky and couscous

  • Jerky has more zinc, iron, phosphorus, vitamin B12, folate, copper, and choline, while couscous has more selenium.
  • Jerky's daily need coverage for sodium is 90% higher.
  • The amount of sodium in couscous is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of couscous is 65.

The food types used in this comparison are Snacks, beef jerky, chopped and formed and Couscous, cooked.

Infographic

Jerky 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.
Jerky
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +537.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +929.3%
Contains more IronIron +1326.3%
Contains more CopperCopper +453.7%
Contains more ZincZinc +3019.2%
Contains more PhosphorusPhosphorus +1750%
Contains more ManganeseManganese +32.1%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +157%

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.
Jerky
10
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 EVitamin E +276.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +425.9%
Contains more Vitamin B3Vitamin B3 +76.2%
Contains more Vitamin B6Vitamin B6 +251%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +793.3%
Contains more CholineCholine +3206.1%
Contains more Vitamin B5Vitamin B5 +127.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +776%
Contains more FatsFats +15900%
Contains more OtherOther +2530.8%
Contains more CarbsCarbs +111.1%
Contains more WaterWater +210.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +51286.4%
Contains more Poly. FatPolyunsaturated fat +1479.7%
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.
Jerky Couscous
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Jerky Couscous DV% diff.
Sodium 2081mg 5mg 90%
Zinc 8.11mg 0.26mg 71%
Iron 5.42mg 0.38mg 63%
Protein 33.2g 3.79g 59%
Phosphorus 407mg 22mg 55%
Saturated fat 10.85g 0.029g 49%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 0.16g 39%
Selenium 10.7µg 27.5µg 31%
Folate 134µg 15µg 30%
Monounsaturated fat 11.305g 0.022g 28%
Copper 0.227mg 0.041mg 21%
Choline 109.1mg 3.3mg 19%
Potassium 597mg 58mg 16%
Cholesterol 48mg 0mg 16%
Calories 410kcal 112kcal 15%
Vitamin B6 0.179mg 0.051mg 10%
Magnesium 51mg 8mg 10%
Vitamin B2 0.142mg 0.027mg 9%
Vitamin B1 0.154mg 0.063mg 8%
Polyunsaturated fat 1.011g 0.064g 6%
Vitamin B3 1.732mg 0.983mg 5%
Vitamin B5 0.163mg 0.371mg 4%
Carbs 11g 23.22g 4%
Vitamin D 0.3µg 0µg 2%
Vitamin E 0.49mg 0.13mg 2%
Fiber 1.8g 1.4g 2%
Vitamin K 2.3µg 0.1µg 2%
Manganese 0.111mg 0.084mg 1%
Calcium 20mg 8mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 9.2g 21.82g N/A
Sugar 9g 0.1g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Jerky
7%
Couscous
Minerals Daily Need Coverage Score
111%
Jerky
22%
Couscous

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 8.9g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2076mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 10.821g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.7)

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.