Tortilla vs. Couscous — In-Depth Nutrition Comparison
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Important differences between tortilla and couscous
- Tortilla has more iron, vitamin B1, folate, vitamin B3, phosphorus, manganese, copper, and vitamin B2; however, couscous has more selenium.
- Tortilla's daily need coverage for iron is 43% more.
- Tortilla has 96 times more sodium than couscous. Tortilla has 482mg of sodium, while couscous has 5mg.
- Couscous has a higher glycemic index than tortilla.
The food varieties used in the comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Couscous, cooked.
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.
| Contains more MagnesiumMagnesium | +137.5% |
| Contains more CalciumCalcium | +775% |
| Contains more PotassiumPotassium | +81% |
| Contains more IronIron | +902.6% |
| Contains more CopperCopper | +148.8% |
| Contains more ZincZinc | +23.1% |
| Contains more PhosphorusPhosphorus | +563.6% |
| Contains more ManganeseManganese | +219% |
| Contains less SodiumSodium | -99% |
| Contains more SeleniumSelenium | +65.7% |
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.
| Contains more Vitamin EVitamin E | +46.2% |
| Contains more Vitamin B1Vitamin B1 | +487.3% |
| Contains more Vitamin B2Vitamin B2 | +322.2% |
| Contains more Vitamin B3Vitamin B3 | +319.6% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +553.3% |
| Contains more Vitamin B5Vitamin B5 | +118.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.81mg | 0.38mg | 43% |
| Vitamin B1 | 0.37mg | 0.063mg | 26% |
| Folate | 98µg | 15µg | 21% |
| Sodium | 482mg | 5mg | 21% |
| Vitamin B3 | 4.125mg | 0.983mg | 20% |
| Selenium | 16.6µg | 27.5µg | 20% |
| Starch | 43.02g | 18% | |
| Phosphorus | 146mg | 22mg | 18% |
| Carbs | 49.94g | 23.22g | 9% |
| Manganese | 0.268mg | 0.084mg | 8% |
| Vitamin B2 | 0.114mg | 0.027mg | 7% |
| Protein | 7.28g | 3.79g | 7% |
| Copper | 0.102mg | 0.041mg | 7% |
| Calories | 237kcal | 112kcal | 6% |
| Calcium | 70mg | 8mg | 6% |
| Vitamin B5 | 0.17mg | 0.371mg | 4% |
| Fiber | 2.4g | 1.4g | 4% |
| Magnesium | 19mg | 8mg | 3% |
| Polyunsaturated fat | 0.391g | 0.064g | 2% |
| Zinc | 0.32mg | 0.26mg | 1% |
| Choline | 3.3mg | 1% | |
| Fats | 0.95g | 0.16g | 1% |
| Saturated fat | 0.296g | 0.029g | 1% |
| Vitamin B6 | 0.06mg | 0.051mg | 1% |
| Potassium | 105mg | 58mg | 1% |
| Net carbs | 47.54g | 21.82g | N/A |
| Sugar | 2.75g | 0.1g | N/A |
| Vitamin E | 0.19mg | 0.13mg | 0% |
| Vitamin K | 0.4µg | 0.1µg | 0% |
| Monounsaturated fat | 0.185g | 0.022g | 0% |
| Tryptophan | 0.06mg | 0.049mg | 0% |
| Threonine | 0.182mg | 0.1mg | 0% |
| Isoleucine | 0.286mg | 0.147mg | 0% |
| Leucine | 0.53mg | 0.259mg | 0% |
| Lysine | 0.157mg | 0.073mg | 0% |
| Methionine | 0.122mg | 0.059mg | 0% |
| Phenylalanine | 0.375mg | 0.184mg | 0% |
| Valine | 0.326mg | 0.162mg | 0% |
| Histidine | 0.165mg | 0.077mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +92.1% |
| Contains more FatsFats | +493.8% |
| Contains more CarbsCarbs | +115.1% |
| Contains more OtherOther | +619.2% |
| Contains more WaterWater | +81.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +740.9% |
| Contains more Poly. FatPolyunsaturated fat | +510.9% |
| Contains less Sat. FatSaturated fat | -90.2% |