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  6. Mustard vs. Couscous

Mustard vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between mustard and couscous

  • Mustard is higher than couscous in iron, manganese, phosphorus, selenium, fiber, magnesium, vitamin B1, and calcium.
  • Mustard covers your daily sodium needs 48% more than couscous.
  • Mustard contains 8 times more calcium than couscous. While mustard contains 63mg of calcium, couscous contains only 8mg.
  • The amount of sodium in couscous is lower.
  • The glycemic index of mustard is lower.

Food varieties used in this article are Mustard, prepared, yellow and Couscous, cooked.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +500%
Contains more CalciumCalcium +687.5%
Contains more PotassiumPotassium +162.1%
Contains more IronIron +323.7%
Contains more CopperCopper +80.5%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +390.9%
Contains more ManganeseManganese +402.4%
Contains more SeleniumSelenium +21.8%
Contains less SodiumSodium -99.5%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +176.9%
Contains more Vitamin B1Vitamin B1 +181%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +578.8%
Contains more Vitamin B3Vitamin B3 +74%
Contains more Vitamin B5Vitamin B5 +46.1%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Couscous DV% diff.
Sodium 1104mg 5mg 48%
Manganese 0.422mg 0.084mg 15%
Iron 1.61mg 0.38mg 15%
Phosphorus 108mg 22mg 12%
Selenium 33.5µg 27.5µg 11%
Magnesium 48mg 8mg 10%
Fiber 4g 1.4g 10%
Vitamin B1 0.177mg 0.063mg 10%
Carbs 5.83g 23.22g 6%
Calcium 63mg 8mg 6%
Fats 3.34g 0.16g 5%
Polyunsaturated fat 0.774g 0.064g 5%
Monounsaturated fat 2.182g 0.022g 5%
Copper 0.074mg 0.041mg 4%
Calories 60kcal 112kcal 3%
Vitamin B2 0.07mg 0.027mg 3%
Choline 22.4mg 3.3mg 3%
Vitamin B3 0.565mg 0.983mg 3%
Potassium 152mg 58mg 3%
Zinc 0.64mg 0.26mg 3%
Vitamin E 0.36mg 0.13mg 2%
Vitamin B5 0.254mg 0.371mg 2%
Folate 7µg 15µg 2%
Vitamin A 5µg 0µg 1%
Saturated fat 0.214g 0.029g 1%
Vitamin B6 0.07mg 0.051mg 1%
Vitamin K 1.4µg 0.1µg 1%
Protein 3.74g 3.79g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 21.82g N/A
Sugar 0.92g 0.1g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.049mg 0%
Threonine 0.167mg 0.1mg 0%
Isoleucine 0.146mg 0.147mg 0%
Leucine 0.292mg 0.259mg 0%
Lysine 0.264mg 0.073mg 0%
Methionine 0.076mg 0.059mg 0%
Phenylalanine 0.161mg 0.184mg 0%
Valine 0.189mg 0.162mg 0%
Histidine 0.119mg 0.077mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 FatsFats +1987.5%
Contains more WaterWater +15.4%
Contains more OtherOther +1196.2%
Contains more CarbsCarbs +298.3%
~equal in Protein ~3.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +9818.2%
Contains more Poly. FatPolyunsaturated fat +1109.4%
Contains less Sat. FatSaturated fat -86.4%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.