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  6. Turkey meat vs. Couscous

Turkey meat vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between turkey meat and couscous

  • Turkey meat is higher than couscous in vitamin B3, vitamin B6, vitamin B12, phosphorus, zinc, vitamin B2, choline, and vitamin B5.
  • Turkey meat covers your daily vitamin B3 needs 54% more than couscous.
  • The amount of cholesterol in couscous is lower.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Turkey, whole, meat and skin, cooked, roasted and Couscous, cooked.

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 +275%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +312.1%
Contains more IronIron +186.8%
Contains more CopperCopper +126.8%
Contains more ZincZinc +853.8%
Contains more PhosphorusPhosphorus +913.6%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +500%
~equal in Selenium ~27.5µg

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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +940.7%
Contains more Vitamin B3Vitamin B3 +873.9%
Contains more Vitamin B5Vitamin B5 +155.5%
Contains more Vitamin B6Vitamin B6 +1107.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2548.5%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +653.3%
Contains more FatsFats +4518.8%
Contains more OtherOther +84.6%
Contains more CarbsCarbs +38600%
Contains more WaterWater +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 +11931.8%
Contains more Poly. FatPolyunsaturated fat +3210.9%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Couscous DV% diff.
Vitamin B3 9.573mg 0.983mg 54%
Protein 28.55g 3.79g 50%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.051mg 43%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 22mg 29%
Vitamin B2 0.281mg 0.027mg 20%
Zinc 2.48mg 0.26mg 20%
Choline 87.4mg 3.3mg 15%
Polyunsaturated fat 2.119g 0.064g 14%
Vitamin B5 0.948mg 0.371mg 12%
Fats 7.39g 0.16g 11%
Saturated fat 2.155g 0.029g 10%
Iron 1.09mg 0.38mg 9%
Carbs 0.06g 23.22g 8%
Monounsaturated fat 2.647g 0.022g 7%
Fiber 0g 1.4g 6%
Copper 0.093mg 0.041mg 6%
Magnesium 30mg 8mg 5%
Potassium 239mg 58mg 5%
Calories 189kcal 112kcal 4%
Sodium 103mg 5mg 4%
Selenium 29.8µg 27.5µg 4%
Manganese 0.014mg 0.084mg 3%
Vitamin B1 0.045mg 0.063mg 2%
Vitamin D 0.4µg 0µg 2%
Folate 9µg 15µg 2%
Vitamin D 15IU 0IU 2%
Vitamin A 12µg 0µg 1%
Calcium 14mg 8mg 1%
Net carbs 0.06g 21.82g N/A
Sugar 0g 0.1g N/A
Vitamin E 0.07mg 0.13mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.049mg 0%
Threonine 1.004mg 0.1mg 0%
Isoleucine 0.796mg 0.147mg 0%
Leucine 1.925mg 0.259mg 0%
Lysine 2.282mg 0.073mg 0%
Methionine 0.724mg 0.059mg 0%
Phenylalanine 0.903mg 0.184mg 0%
Valine 0.902mg 0.162mg 0%
Histidine 0.749mg 0.077mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat 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
50%
Turkey meat
7%
Couscous
Minerals Daily Need Coverage Score
46%
Turkey meat
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 2.126g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.