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:
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 | ~ | ~ |
Broccoli has 71% less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
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.
Couscous and broccoli contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Couscous and broccoli contain similar amounts of protein - couscous has 3.8g of protein per 100 grams and broccoli has 2.8g of protein.
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.
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.
Broccoli has more Vitamin A than couscous - broccoli has 31ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
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.
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.
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 |
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.
Couscous and broccoli contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and broccoli has 0.73mg of iron.
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.
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 |
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 |
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 |
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 .
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 | |||