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  6. Mayonnaise vs. Couscous

Mayonnaise vs. Couscous — In-Depth Nutrition Comparison

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The main differences between Mayonnaise and Couscous

  • Mayonnaise is richer in Vitamin K, Vitamin E , and Choline, yet Couscous is richer in Selenium, Vitamin B3, and Fiber.
  • Daily need coverage for Vitamin K from Mayonnaise is 136% higher.

Food types used in this article are Salad dressing, mayonnaise, regular and Couscous, cooked.

Infographic

Mayonnaise 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.
Mayonnaise
Mayonnaise
0
:
9
Couscous
Couscous
Contains more Iron +81%
Contains more Magnesium +700%
Contains more Potassium +190%
Contains less Sodium -99.2%
Contains more Zinc +73.3%
Contains more Copper +115.8%
Contains more Manganese +1100%
Contains more Selenium +1095.7%
Equal in Calcium - 8
Equal in Phosphorus - 22
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Iron +81%
Contains more Magnesium +700%
Contains more Potassium +190%
Contains less Sodium -99.2%
Contains more Zinc +73.3%
Contains more Copper +115.8%
Contains more Manganese +1100%
Contains more Selenium +1095.7%
Equal in Calcium - 8
Equal in Phosphorus - 22

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.
Mayonnaise
Mayonnaise
5
:
6
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +2423.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +162900%
Contains more Vitamin B1 +530%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +115.7%
Contains more Vitamin B6 +537.5%
Contains more Folate +200%
Mayonnaise
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
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 E +2423.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +162900%
Contains more Vitamin B1 +530%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +115.7%
Contains more Vitamin B6 +537.5%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
3
Couscous
Couscous
Contains more Fats +46681.3%
Contains more Other +657.7%
Contains more Protein +294.8%
Contains more Carbs +3973.7%
Contains more Water +235.2%
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 Fats +46681.3%
Contains more Other +657.7%
Contains more Protein +294.8%
Contains more Carbs +3973.7%
Contains more Water +235.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +76459.1%
Contains more Polyunsaturated fat +69728.1%
Contains less Saturated Fat -99.8%
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +76459.1%
Contains more Polyunsaturated fat +69728.1%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Couscous Opinion
Net carbs 0.57g 21.82g Couscous
Protein 0.96g 3.79g Couscous
Fats 74.85g 0.16g Mayonnaise
Carbs 0.57g 23.22g Couscous
Calories 680kcal 112kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 0.57g 0.1g Couscous
Fiber 0g 1.4g Couscous
Calcium 8mg 8mg
Iron 0.21mg 0.38mg Couscous
Magnesium 1mg 8mg Couscous
Phosphorus 21mg 22mg Couscous
Potassium 20mg 58mg Couscous
Sodium 635mg 5mg Couscous
Zinc 0.15mg 0.26mg Couscous
Copper 0.019mg 0.041mg Couscous
Manganese 0.007mg 0.084mg Couscous
Selenium 2.3µg 27.5µg Couscous
Vitamin A 65IU 0IU Mayonnaise
Vitamin A RAE 16µg 0µg Mayonnaise
Vitamin E 3.28mg 0.13mg Mayonnaise
Vitamin D 7IU 0IU Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Vitamin B1 0.01mg 0.063mg Couscous
Vitamin B2 0.019mg 0.027mg Couscous
Vitamin B3 0mg 0.983mg Couscous
Vitamin B5 0.172mg 0.371mg Couscous
Vitamin B6 0.008mg 0.051mg Couscous
Folate 5µg 15µg Couscous
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 0.1µg Mayonnaise
Tryptophan 0.017mg 0.049mg Couscous
Threonine 0.055mg 0.1mg Couscous
Isoleucine 0.065mg 0.147mg Couscous
Leucine 0.095mg 0.259mg Couscous
Lysine 0.072mg 0.073mg Couscous
Methionine 0.035mg 0.059mg Couscous
Phenylalanine 0.057mg 0.184mg Couscous
Valine 0.074mg 0.162mg Couscous
Histidine 0.026mg 0.077mg Couscous
Cholesterol 42mg 0mg Couscous
Trans Fat 0.187g Couscous
Saturated Fat 11.703g 0.029g Couscous
Omega-3 - DHA 0.005g 0g Mayonnaise
Monounsaturated Fat 16.843g 0.022g Mayonnaise
Polyunsaturated fat 44.69g 0.064g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise 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
43%
Mayonnaise
7%
Couscous
Minerals Daily Need Coverage Score
13%
Mayonnaise
22%
Couscous

Comparison summary

Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.7)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 630mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 11.674g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.