Couscous vs. Broccoli
Nutrition comparison of Cooked Couscous and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and broccoli:
- Broccoli has 71% less carbohydrates than couscous.
- Broccoli has more riboflavin, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Couscous is high in calories and broccoli has 70% less calories than couscous - couscous has 112 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, couscous is lighter in protein, heavier in carbs and lighter in fat compared to broccoli per calorie. Couscous has a macronutrient ratio of 14:85:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Broccoli | |
|---|---|---|
| Protein | 14% | 28% |
| Carbohydrates | 85% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 71% less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 86% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Couscous and broccoli contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Couscous and broccoli contain similar amounts of protein - couscous has 3.8g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both couscous and broccoli are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than couscous - broccoli has 89.2mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than couscous - broccoli has 31ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and broccoli contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 1015 times more Vitamin K than couscous - couscous has 0.1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, Vitamin B6 and folate. Both couscous and broccoli contain significant amounts of thiamin, niacin and pantothenic acid.
| Couscous | Broccoli | |
|---|---|---|
| Thiamin | 0.063 MG | 0.071 MG |
| Riboflavin | 0.027 MG | 0.117 MG |
| Niacin | 0.983 MG | 0.639 MG |
| Pantothenic acid | 0.371 MG | 0.573 MG |
| Vitamin B6 | 0.051 MG | 0.175 MG |
| Folate | 15 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 488% more calcium than couscous - couscous has 8mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Couscous and broccoli contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 445% more potassium than couscous - couscous has 58mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 25 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.0215 G |
| Total | 0.003 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both couscous and broccoli contain significant amounts of linoleic acid.
| Couscous | Broccoli | |
|---|---|---|
| linoleic acid | 0.06 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.06 G | 0.055 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 (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Couscous is high in calories and broccoli has 70% less calories than couscous - couscous has 112 calories in 100g and broccoli has 34 calories.
Does couscous or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does couscous or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 450% more potassium than couscous - couscous has 58mg of potassium in 100 grams and broccoli has 316mg of potassium.