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  6. Vegetable vs. Couscous

Vegetable vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between vegetable and couscous

  • Vegetable has more vitamin A, vitamin K, manganese, fiber, vitamin B2, and iron; however, couscous is higher in selenium.
  • Vegetable covers your daily need for vitamin A, 86% more than couscous.
  • Vegetable has 235 times more vitamin K than couscous. While vegetable has 23.5µg of vitamin K, couscous has only 0.1µg.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Couscous, cooked.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +175%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +191.4%
Contains more IronIron +115.8%
Contains more CopperCopper +102.4%
Contains more ZincZinc +88.5%
Contains more PhosphorusPhosphorus +131.8%
Contains more ManganeseManganese +351.2%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +9066.7%

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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +192.3%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B6Vitamin B6 +45.1%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +26.7%
Contains more CholineCholine +630.3%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin B5Vitamin B5 +145.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Couscous DV% diff.
Selenium 0.3µg 27.5µg 49%
Vitamin A 214µg 0µg 24%
Vitamin K 23.5µg 0.1µg 20%
Manganese 0.379mg 0.084mg 13%
Fiber 4.4g 1.4g 12%
Vitamin B2 0.12mg 0.027mg 7%
Iron 0.82mg 0.38mg 6%
Copper 0.083mg 0.041mg 5%
Vitamin B5 0.151mg 0.371mg 4%
Phosphorus 51mg 22mg 4%
Vitamin C 3.2mg 0mg 4%
Choline 24.1mg 3.3mg 4%
Magnesium 22mg 8mg 3%
Potassium 169mg 58mg 3%
Carbs 13.09g 23.22g 3%
Calcium 25mg 8mg 2%
Zinc 0.49mg 0.26mg 2%
Vitamin B6 0.074mg 0.051mg 2%
Vitamin E 0.38mg 0.13mg 2%
Protein 2.86g 3.79g 2%
Calories 65kcal 112kcal 2%
Folate 19µg 15µg 1%
Vitamin B1 0.071mg 0.063mg 1%
Vitamin B3 0.851mg 0.983mg 1%
Sodium 35mg 5mg 1%
Fats 0.15g 0.16g 0%
Net carbs 8.69g 21.82g N/A
Sugar 3.12g 0.1g N/A
Saturated fat 0.031g 0.029g 0%
Monounsaturated fat 0.01g 0.022g 0%
Polyunsaturated fat 0.072g 0.064g 0%
Tryptophan 0.029mg 0.049mg 0%
Threonine 0.115mg 0.1mg 0%
Isoleucine 0.139mg 0.147mg 0%
Leucine 0.19mg 0.259mg 0%
Lysine 0.17mg 0.073mg 0%
Methionine 0.034mg 0.059mg 0%
Phenylalanine 0.12mg 0.184mg 0%
Valine 0.149mg 0.162mg 0%
Histidine 0.073mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 WaterWater +14.7%
Contains more OtherOther +157.7%
Contains more ProteinProtein +32.5%
Contains more CarbsCarbs +77.4%
~equal in Fats ~0.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 Poly. FatPolyunsaturated fat +12.5%
Contains more Mono. FatMonounsaturated fat +120%
~equal in Saturated fat ~0.029g

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.