Couscous vs. Avocado
Nutrition comparison of Cooked Couscous and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and avocado:
- Both couscous and avocado are high in calories.
- Avocado has 63% less carbohydrates than couscous.
- Avocado has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than couscous.
- Avocado is an excellent source of dietary fiber and potassium.
- Couscous has 72.3 times less saturated fat than avocado.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both couscous and avocado are high in calories. Avocado has 49% more calories than couscous - couscous has 112 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, couscous is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Couscous has a macronutrient ratio of 14:85:2 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Avocado | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 85% | 19% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 63% less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 386% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Couscous and avocado contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Couscous has 93% more protein than avocado - couscous has 3.8g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Couscous has 72.3 times less saturated fat than avocado - couscous has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than couscous - avocado has 8.8mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than couscous - avocado has 7ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Avocado has 14 times more Vitamin E than couscous - couscous has 0.13mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 209 times more Vitamin K than couscous - couscous has 0.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both couscous and avocado contain significant amounts of thiamin and niacin.
| Couscous | Avocado | |
|---|---|---|
| Thiamin | 0.063 MG | 0.075 MG |
| Riboflavin | 0.027 MG | 0.143 MG |
| Niacin | 0.983 MG | 1.912 MG |
| Pantothenic acid | 0.371 MG | 1.463 MG |
| Vitamin B6 | 0.051 MG | 0.287 MG |
| Folate | 15 UG | 89 UG |
Minerals
calcium
Couscous and avocado contain similar amounts of calcium - couscous has 8mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Couscous and avocado contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 774% more potassium than couscous - couscous has 58mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Couscous | Avocado | |
|---|---|---|
| lutein + zeaxanthin | 25 UG | 271 UG |
| beta-carotene | ~ | 63 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.125 G |
| Total | 0.003 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than couscous per 100 grams.
| Couscous | Avocado | |
|---|---|---|
| linoleic acid | 0.06 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.06 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Couscous g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does couscous or avocado contain more calories in 100 grams?Both couscous and avocado are high in calories. Avocado has 50% more calories than couscous - couscous has 112 calories in 100g and avocado has 167 calories.
Does couscous or avocado have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does couscous or avocado contain more potassium?
Avocado is a rich source of potassium and it has 770% more potassium than couscous - couscous has 58mg of potassium in 100 grams and avocado has 507mg of potassium.