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  6. Waffle vs. Couscous

Waffle vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between Waffle and Couscous?

  • Waffle has more Selenium, Calcium, Vitamin B2, Iron, Phosphorus, Vitamin B1, and Vitamin B12 than Couscous.
  • Waffle's daily need coverage for Selenium is 34% higher.

We used Waffles, plain, prepared from recipe and Couscous, cooked types in this comparison.

Infographic

Waffle 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.
Waffle
Waffle
9
:
1
Couscous
Couscous
Contains more Calcium +3087.5%
Contains more Iron +507.9%
Contains more Magnesium +137.5%
Contains more Phosphorus +763.6%
Contains more Potassium +174.1%
Contains more Zinc +161.5%
Contains more Copper +51.2%
Contains more Manganese +215.5%
Contains more Selenium +68%
Contains less Sodium -99%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +3087.5%
Contains more Iron +507.9%
Contains more Magnesium +137.5%
Contains more Phosphorus +763.6%
Contains more Potassium +174.1%
Contains more Zinc +161.5%
Contains more Copper +51.2%
Contains more Manganese +215.5%
Contains more Selenium +68%
Contains less Sodium -99%

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.
Waffle
Waffle
9
:
3
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +317.5%
Contains more Vitamin B2 +1185.2%
Contains more Vitamin B3 +110.9%
Contains more Vitamin B5 +30.7%
Contains more Folate +206.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.051
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +317.5%
Contains more Vitamin B2 +1185.2%
Contains more Vitamin B3 +110.9%
Contains more Vitamin B5 +30.7%
Contains more Folate +206.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.051

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Couscous
Couscous
Contains more Protein +108.4%
Contains more Fats +8712.5%
Contains more Carbs +41.7%
Contains more Other +1092.3%
Contains more Water +72.8%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Couscous
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 Protein +108.4%
Contains more Fats +8712.5%
Contains more Carbs +41.7%
Contains more Other +1092.3%
Contains more Water +72.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +15904.5%
Contains more Polyunsaturated fat +10501.6%
Contains less Saturated Fat -99%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +15904.5%
Contains more Polyunsaturated fat +10501.6%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Couscous Opinion
Net carbs 32.9g 21.82g Waffle
Protein 7.9g 3.79g Waffle
Fats 14.1g 0.16g Waffle
Carbs 32.9g 23.22g Waffle
Calories 291kcal 112kcal Waffle
Sugar 0.1g Waffle
Fiber 1.4g Couscous
Calcium 255mg 8mg Waffle
Iron 2.31mg 0.38mg Waffle
Magnesium 19mg 8mg Waffle
Phosphorus 190mg 22mg Waffle
Potassium 159mg 58mg Waffle
Sodium 511mg 5mg Couscous
Zinc 0.68mg 0.26mg Waffle
Copper 0.062mg 0.041mg Waffle
Manganese 0.265mg 0.084mg Waffle
Selenium 46.2µg 27.5µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 0.13mg Couscous
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.063mg Waffle
Vitamin B2 0.347mg 0.027mg Waffle
Vitamin B3 2.073mg 0.983mg Waffle
Vitamin B5 0.485mg 0.371mg Waffle
Vitamin B6 0.056mg 0.051mg Waffle
Folate 46µg 15µg Waffle
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 0.1µg Couscous
Tryptophan 0.099mg 0.049mg Waffle
Threonine 0.289mg 0.1mg Waffle
Isoleucine 0.362mg 0.147mg Waffle
Leucine 0.63mg 0.259mg Waffle
Lysine 0.384mg 0.073mg Waffle
Methionine 0.179mg 0.059mg Waffle
Phenylalanine 0.395mg 0.184mg Waffle
Valine 0.409mg 0.162mg Waffle
Histidine 0.187mg 0.077mg Waffle
Cholesterol 69mg 0mg Couscous
Saturated Fat 2.866g 0.029g Couscous
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.022g Waffle
Polyunsaturated fat 6.785g 0.064g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
7%
Couscous
Minerals Daily Need Coverage Score
66%
Waffle
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.3)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 506mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 2.837g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 11)

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.