Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. White bread
  5. Compare
  6. White bread vs. Couscous

White bread vs. Couscous — In-Depth Nutrition Comparison

Compare

How are white bread and couscous different?

  • White bread has more iron, vitamin B1, folate, vitamin B3, manganese, vitamin B2, calcium, and phosphorus; however, couscous is richer in selenium.
  • White bread covers your daily need for iron, 40% more than couscous.
  • White bread has 98 times more sodium than couscous. White bread has 490mg of sodium, while couscous has 5mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Couscous, cooked types were used in this article.

Infographic

White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +187.5%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +117.2%
Contains more IronIron +850%
Contains more CopperCopper +146.3%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +345.5%
Contains more ManganeseManganese +538.1%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +25%

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 EVitamin E +69.2%
Contains more Vitamin B1Vitamin B1 +746%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +386.3%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin B6Vitamin B6 +70.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +640%
Contains more CholineCholine +342.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Couscous DV% diff.
Iron 3.61mg 0.38mg 40%
Vitamin B1 0.533mg 0.063mg 39%
Vitamin B3 4.78mg 0.983mg 24%
Folate 111µg 15µg 24%
Sodium 490mg 5mg 21%
Manganese 0.536mg 0.084mg 20%
Vitamin B2 0.243mg 0.027mg 17%
Starch 37.17g 15%
Calcium 144mg 8mg 14%
Phosphorus 98mg 22mg 11%
Selenium 22µg 27.5µg 10%
Polyunsaturated fat 1.602g 0.064g 10%
Protein 8.85g 3.79g 10%
Carbs 49.42g 23.22g 9%
Calories 266kcal 112kcal 8%
Copper 0.101mg 0.041mg 7%
Fiber 2.7g 1.4g 5%
Fats 3.33g 0.16g 5%
Zinc 0.74mg 0.26mg 4%
Magnesium 23mg 8mg 4%
Saturated fat 0.698g 0.029g 3%
Fructose 2.43g 3%
Vitamin B5 0.536mg 0.371mg 3%
Vitamin B6 0.087mg 0.051mg 3%
Choline 14.6mg 3.3mg 2%
Potassium 126mg 58mg 2%
Vitamin E 0.22mg 0.13mg 1%
Monounsaturated fat 0.599g 0.022g 1%
Net carbs 46.72g 21.82g N/A
Sugar 5.67g 0.1g N/A
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.027g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +133.5%
Contains more FatsFats +1981.3%
Contains more CarbsCarbs +112.8%
Contains more OtherOther +661.5%
Contains more WaterWater +99.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +2622.7%
Contains more Poly. FatPolyunsaturated fat +2403.1%
Contains less Sat. FatSaturated fat -95.8%

People also compare

White bread
White bread vs Rye bread
Rye bread
White bread
White bread vs Raisin bread
Raisin bread
White bread
White bread vs Protein bread
Protein bread
Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oats
Oats

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.