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  6. Pancake vs. Couscous

Pancake vs. Couscous — In-Depth Nutrition Comparison

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Important differences between Pancake and Couscous

  • Pancake has more Calcium, Phosphorus, Vitamin B2, Iron, Vitamin B1, and Vitamin B12, however, Couscous has more Selenium.
  • Couscous's daily need coverage for Selenium is 23% more.

The food varieties used in the comparison are Pancakes, plain, prepared from recipe and Couscous, cooked.

Infographic

Pancake 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.
Pancake
Pancake
8
:
2
Couscous
Couscous
Contains more Calcium +2637.5%
Contains more Iron +373.7%
Contains more Magnesium +100%
Contains more Phosphorus +622.7%
Contains more Potassium +127.6%
Contains more Zinc +115.4%
Contains more Copper +19.5%
Contains more Manganese +138.1%
Contains less Sodium -98.9%
Contains more Selenium +84.6%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +2637.5%
Contains more Iron +373.7%
Contains more Magnesium +100%
Contains more Phosphorus +622.7%
Contains more Potassium +127.6%
Contains more Zinc +115.4%
Contains more Copper +19.5%
Contains more Manganese +138.1%
Contains less Sodium -98.9%
Contains more Selenium +84.6%

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.
Pancake
Pancake
8
:
4
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +219%
Contains more Vitamin B2 +940.7%
Contains more Vitamin B3 +59.4%
Contains more Folate +153.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +10.9%
Equal in Vitamin B5 - 0.371
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +219%
Contains more Vitamin B2 +940.7%
Contains more Vitamin B3 +59.4%
Contains more Folate +153.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +10.9%
Equal in Vitamin B5 - 0.371

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pancake
Pancake
4
:
1
Couscous
Couscous
Contains more Protein +68.9%
Contains more Fats +5962.5%
Contains more Carbs +21.9%
Contains more Other +938.5%
Contains more Water +37.2%
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Couscous
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 Protein +68.9%
Contains more Fats +5962.5%
Contains more Carbs +21.9%
Contains more Other +938.5%
Contains more Water +37.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pancake
Pancake
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +11145.5%
Contains more Polyunsaturated fat +6848.4%
Contains less Saturated Fat -98.6%
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +11145.5%
Contains more Polyunsaturated fat +6848.4%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Couscous Opinion
Net carbs 28.3g 21.82g Pancake
Protein 6.4g 3.79g Pancake
Fats 9.7g 0.16g Pancake
Carbs 28.3g 23.22g Pancake
Calories 227kcal 112kcal Pancake
Sugar 0.1g Pancake
Fiber 1.4g Couscous
Calcium 219mg 8mg Pancake
Iron 1.8mg 0.38mg Pancake
Magnesium 16mg 8mg Pancake
Phosphorus 159mg 22mg Pancake
Potassium 132mg 58mg Pancake
Sodium 439mg 5mg Couscous
Zinc 0.56mg 0.26mg Pancake
Copper 0.049mg 0.041mg Pancake
Manganese 0.2mg 0.084mg Pancake
Selenium 14.9µg 27.5µg Couscous
Vitamin A 196IU 0IU Pancake
Vitamin A RAE 54µg 0µg Pancake
Vitamin E 0.13mg Couscous
Vitamin C 0.3mg 0mg Pancake
Vitamin B1 0.201mg 0.063mg Pancake
Vitamin B2 0.281mg 0.027mg Pancake
Vitamin B3 1.567mg 0.983mg Pancake
Vitamin B5 0.405mg 0.371mg Pancake
Vitamin B6 0.046mg 0.051mg Couscous
Folate 38µg 15µg Pancake
Vitamin B12 0.22µg 0µg Pancake
Vitamin K 0.1µg Couscous
Tryptophan 0.08mg 0.049mg Pancake
Threonine 0.237mg 0.1mg Pancake
Isoleucine 0.297mg 0.147mg Pancake
Leucine 0.513mg 0.259mg Pancake
Lysine 0.321mg 0.073mg Pancake
Methionine 0.147mg 0.059mg Pancake
Phenylalanine 0.319mg 0.184mg Pancake
Valine 0.335mg 0.162mg Pancake
Histidine 0.152mg 0.077mg Pancake
Cholesterol 59mg 0mg Couscous
Saturated Fat 2.122g 0.029g Couscous
Omega-3 - DHA 0.005g 0g Pancake
Monounsaturated Fat 2.474g 0.022g Pancake
Polyunsaturated fat 4.447g 0.064g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Pancake
7%
Couscous
Minerals Daily Need Coverage Score
42%
Pancake
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $1.3)
Which food is richer in minerals?
Pancake
Pancake is relatively richer in minerals
Which food is richer in vitamins?
Pancake
Pancake is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 434mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 2.093g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 1)

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.