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Omelette vs. Couscous — In-Depth Nutrition Comparison

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How are omelette and couscous different?

  • Omelette has more choline, vitamin B12, vitamin B2, phosphorus, vitamin B5, iron, vitamin A, and vitamin D than couscous.
  • Daily need coverage for cholesterol for omelette is 104% higher.
  • Couscous has less cholesterol.
  • Omelette has a lower glycemic index (0) than couscous (65).

Egg, whole, cooked, omelet and Couscous, cooked are the varieties used in this article.

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 +37.5%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +101.7%
Contains more IronIron +289.5%
Contains more CopperCopper +53.7%
Contains more ZincZinc +319.2%
Contains more PhosphorusPhosphorus +659.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +250%
~equal in Selenium ~27.5µg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +892.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1329.6%
Contains more Vitamin B5Vitamin B5 +247.4%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +160%
Contains more CholineCholine +7403%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin B3Vitamin B3 +1435.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +178.9%
Contains more FatsFats +7187.5%
Contains more OtherOther +284.6%
Contains more CarbsCarbs +3528.1%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +21913.6%
Contains more Poly. FatPolyunsaturated fat +4137.5%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Couscous DV% diff.
Cholesterol 313mg 0mg 104%
Choline 247.6mg 3.3mg 44%
Vitamin B12 0.76µg 0µg 32%
Vitamin B2 0.386mg 0.027mg 28%
Phosphorus 167mg 22mg 21%
Vitamin A 172µg 0µg 19%
Vitamin B5 1.289mg 0.371mg 18%
Polyunsaturated fat 2.712g 0.064g 18%
Fats 11.66g 0.16g 18%
Saturated fat 3.319g 0.029g 15%
Iron 1.48mg 0.38mg 14%
Protein 10.57g 3.79g 14%
Monounsaturated fat 4.843g 0.022g 12%
Vitamin D 69IU 0IU 9%
Vitamin D 1.7µg 0µg 9%
Vitamin E 1.29mg 0.13mg 8%
Carbs 0.64g 23.22g 8%
Zinc 1.09mg 0.26mg 8%
Vitamin B6 0.143mg 0.051mg 7%
Sodium 155mg 5mg 7%
Fiber 0g 1.4g 6%
Vitamin B3 0.064mg 0.983mg 6%
Folate 39µg 15µg 6%
Vitamin K 4.5µg 0.1µg 4%
Calcium 48mg 8mg 4%
Manganese 0.024mg 0.084mg 3%
Selenium 25.8µg 27.5µg 3%
Calories 154kcal 112kcal 2%
Vitamin B1 0.034mg 0.063mg 2%
Copper 0.063mg 0.041mg 2%
Potassium 117mg 58mg 2%
Magnesium 11mg 8mg 1%
Net carbs 0.64g 21.82g N/A
Sugar 0.31g 0.1g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.049mg 0%
Threonine 0.467mg 0.1mg 0%
Isoleucine 0.565mg 0.147mg 0%
Leucine 0.913mg 0.259mg 0%
Lysine 0.767mg 0.073mg 0%
Methionine 0.319mg 0.059mg 0%
Phenylalanine 0.572mg 0.184mg 0%
Valine 0.722mg 0.162mg 0%
Histidine 0.26mg 0.077mg 0%
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette 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
45%
Omelette
7%
Couscous
Minerals Daily Need Coverage Score
37%
Omelette
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 65)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.3)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 150mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.29g)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.