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Yogurt vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between yogurt and couscous

  • Yogurt is higher in vitamin B12, vitamin B2, phosphorus, and calcium, yet couscous is higher in selenium and fiber.
  • Couscous covers your daily selenium needs 32% more than yogurt.
  • The amount of sugar in couscous is lower.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Couscous, cooked.

Infographic

Yogurt 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.
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +37.5%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +143.1%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +513.6%
Contains more IronIron +442.9%
Contains more CopperCopper +141.2%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +833.3%
Contains more SeleniumSelenium +183.5%

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.
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +929.6%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +357.6%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +173.9%
Contains more Vitamin B3Vitamin B3 +372.6%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +168.9%
Contains more FatsFats +143.8%
Contains more WaterWater +17.3%
Contains more OtherOther +176.9%
Contains more CarbsCarbs +545%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +140.9%
Contains less Sat. FatSaturated fat -75.2%
Contains more Poly. FatPolyunsaturated fat +433.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Couscous DV% diff.
Selenium 9.7µg 27.5µg 32%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.027mg 19%
Phosphorus 135mg 22mg 16%
Protein 10.19g 3.79g 13%
Calcium 110mg 8mg 10%
Carbs 3.6g 23.22g 7%
Fiber 0g 1.4g 6%
Vitamin B3 0.208mg 0.983mg 5%
Iron 0.07mg 0.38mg 4%
Vitamin B1 0.023mg 0.063mg 3%
Manganese 0.009mg 0.084mg 3%
Calories 59kcal 112kcal 3%
Copper 0.017mg 0.041mg 3%
Zinc 0.52mg 0.26mg 2%
Choline 15.1mg 3.3mg 2%
Potassium 141mg 58mg 2%
Cholesterol 5mg 0mg 2%
Folate 7µg 15µg 2%
Sodium 36mg 5mg 1%
Vitamin E 0.01mg 0.13mg 1%
Magnesium 11mg 8mg 1%
Vitamin B5 0.331mg 0.371mg 1%
Vitamin B6 0.063mg 0.051mg 1%
Fats 0.39g 0.16g 0%
Net carbs 3.6g 21.82g N/A
Sugar 3.24g 0.1g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.006g N/A
Saturated fat 0.117g 0.029g 0%
Monounsaturated fat 0.053g 0.022g 0%
Polyunsaturated fat 0.012g 0.064g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
7%
Couscous
Minerals Daily Need Coverage Score
19%
Yogurt
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.14g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.