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  6. Sweet roll vs. Couscous

Sweet roll vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between sweet roll and couscous

  • Sweet roll is higher in vitamin B1, vitamin B2, iron, folate, vitamin E, and manganese, yet couscous is higher in selenium.
  • Sweet roll covers your daily cholesterol needs 22% more than couscous.
  • Sweet roll contains 106 times more saturated fat than couscous. While sweet roll contains 3.079g of saturated fat, couscous contains only 0.029g.
  • The amount of cholesterol in couscous is lower.
  • The glycemic index of sweet roll is lower.

Food varieties used in this article are Sweet rolls, cinnamon, commercially prepared with raisins and Couscous, cooked.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +112.5%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +321.1%
Contains more CopperCopper +114.6%
Contains more ZincZinc +126.9%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +257.1%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +61.8%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +1430.8%
Contains more Vitamin B1Vitamin B1 +414.3%
Contains more Vitamin B2Vitamin B2 +881.5%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B6Vitamin B6 +109.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +380%
Contains more CholineCholine +1151.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.371mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +63.6%
Contains more FatsFats +10150%
Contains more CarbsCarbs +119.2%
Contains more OtherOther +553.8%
Contains more WaterWater +192.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +21704.5%
Contains more Poly. FatPolyunsaturated fat +11576.6%
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.
Sweet roll 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 Sweet roll Couscous DV% diff.
Polyunsaturated fat 7.473g 0.064g 49%
Fats 16.4g 0.16g 25%
Vitamin B1 0.324mg 0.063mg 22%
Cholesterol 66mg 0mg 22%
Selenium 17µg 27.5µg 19%
Vitamin B2 0.265mg 0.027mg 18%
Iron 1.6mg 0.38mg 15%
Saturated fat 3.079g 0.029g 14%
Folate 72µg 15µg 14%
Sodium 304mg 5mg 13%
Calories 372kcal 112kcal 13%
Monounsaturated fat 4.797g 0.022g 12%
Vitamin E 1.99mg 0.13mg 12%
Vitamin B3 2.384mg 0.983mg 9%
Carbs 50.9g 23.22g 9%
Manganese 0.3mg 0.084mg 9%
Phosphorus 76mg 22mg 8%
Choline 41.3mg 3.3mg 7%
Vitamin A 62µg 0µg 7%
Vitamin B12 0.14µg 0µg 6%
Calcium 72mg 8mg 6%
Protein 6.2g 3.79g 5%
Copper 0.088mg 0.041mg 5%
Vitamin B6 0.107mg 0.051mg 4%
Fiber 2.4g 1.4g 4%
Vitamin K 4.4µg 0.1µg 4%
Zinc 0.59mg 0.26mg 3%
Magnesium 17mg 8mg 2%
Vitamin C 2mg 0mg 2%
Potassium 111mg 58mg 2%
Vitamin B5 0.406mg 0.371mg 1%
Net carbs 48.5g 21.82g N/A
Sugar 31.73g 0.1g N/A
Tryptophan 0.074mg 0.049mg 0%
Threonine 0.211mg 0.1mg 0%
Isoleucine 0.259mg 0.147mg 0%
Leucine 0.458mg 0.259mg 0%
Lysine 0.243mg 0.073mg 0%
Methionine 0.117mg 0.059mg 0%
Phenylalanine 0.3mg 0.184mg 0%
Valine 0.291mg 0.162mg 0%
Histidine 0.145mg 0.077mg 0%
Omega-3 - DHA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
7%
Couscous
Minerals Daily Need Coverage Score
35%
Sweet roll
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 25)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $1.3)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 31.63g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 299mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.05g)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.