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  6. Tomato soup vs. Couscous

Tomato soup vs. Couscous — In-Depth Nutrition Comparison

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How are tomato soup and couscous different?

  • Tomato soup has more vitamin C and potassium; however, couscous is richer in selenium.
  • Couscous covers your daily need for selenium, 47% more than tomato soup.
  • Couscous contains less sugar.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of tomato soup is 38.

Soup, tomato, canned, prepared with equal volume water, commercial and Couscous, cooked types were used in this article.

Infographic

Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 PotassiumPotassium +374.1%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +31%
Contains more CopperCopper +41.4%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +46.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +25.4%
Contains more SeleniumSelenium +1733.3%
~equal in Calcium ~8mg

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 +30.8%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +90.9%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +285.7%
Contains more Vitamin B3Vitamin B3 +134%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Couscous DV% diff.
Selenium 1.5µg 27.5µg 47%
Sodium 186mg 5mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B5 0.371mg 7%
Protein 0.71g 3.79g 6%
Potassium 275mg 58mg 6%
Carbs 7.45g 23.22g 5%
Calories 32kcal 112kcal 4%
Folate 0µg 15µg 4%
Vitamin B3 0.42mg 0.983mg 4%
Vitamin B1 0.02mg 0.063mg 4%
Fiber 0.5g 1.4g 4%
Zinc 0.09mg 0.26mg 2%
Vitamin B2 0.007mg 0.027mg 2%
Iron 0.29mg 0.38mg 1%
Choline 6.3mg 3.3mg 1%
Copper 0.029mg 0.041mg 1%
Vitamin B6 0.042mg 0.051mg 1%
Vitamin K 1.5µg 0.1µg 1%
Manganese 0.067mg 0.084mg 1%
Vitamin A 10µg 0µg 1%
Phosphorus 15mg 22mg 1%
Fats 0.21g 0.16g 0%
Net carbs 6.95g 21.82g N/A
Magnesium 7mg 8mg 0%
Calcium 8mg 8mg 0%
Sugar 4.03g 0.1g N/A
Vitamin E 0.17mg 0.13mg 0%
Saturated fat 0.056g 0.029g 0%
Monounsaturated fat 0.067g 0.022g 0%
Polyunsaturated fat 0.077g 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 +31.3%
Contains more WaterWater +24.8%
Contains more OtherOther +315.4%
Contains more ProteinProtein +433.8%
Contains more CarbsCarbs +211.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 +204.5%
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains less Sat. FatSaturated fat -48.2%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.