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.
Detailed nutritional comparison of couscous and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Couscous (Couscous, cooked) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Couscous src
Image of Broccoli src

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, much heavier in carbs and lighter in fat compared to broccoli per calorie. Couscous has a macronutrient ratio of 14:85:2 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Couscous Broccoli
Protein 14% 27%
Carbohydrates 85% 64%
Fat 2% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Couscous or Broccoli .

Note: The specific food items compared are: Couscous (Couscous, cooked) and Broccoli (Broccoli, raw) .

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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.

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