Couscous vs. Banana
Nutrition comparison of Cooked Couscous and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and banana:
- Banana has more riboflavin and Vitamin B6.
- Banana has signficantly more Vitamin C than couscous.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Couscous has 121.3 times less sugar than banana.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Couscous is high in calories and banana has 21% less calories than couscous - couscous has 112 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, couscous is heavier in protein, lighter in carbs and similar to banana for fat. Couscous has a macronutrient ratio of 14:85:2 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Banana | |
|---|---|---|
| Protein | 14% | 5% |
| Carbohydrates | 85% | 93% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Couscous and banana contain similar amounts of carbs - couscous has 23.2g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana 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 banana has 2.6g of dietary fiber.
sugar
Couscous has 121.3 times less sugar than banana - couscous has 0.1g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Couscous has 248% more protein than banana - couscous has 3.8g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both couscous and banana are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than couscous - banana has 8.7mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin A
Banana and couscous contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and banana contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Couscous and banana contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin and Vitamin B6. Both couscous and banana contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Couscous | Banana | |
|---|---|---|
| Thiamin | 0.063 MG | 0.031 MG |
| Riboflavin | 0.027 MG | 0.073 MG |
| Niacin | 0.983 MG | 0.665 MG |
| Pantothenic acid | 0.371 MG | 0.334 MG |
| Vitamin B6 | 0.051 MG | 0.367 MG |
| Folate | 15 UG | 20 UG |
Minerals
calcium
Couscous and banana contain similar amounts of calcium - couscous has 8mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Couscous and banana contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 517% more potassium than couscous - couscous has 58mg of potassium per 100 grams and banana has 358mg 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, both couscous and banana contain significant amounts of lutein + zeaxanthin.
| Couscous | Banana | |
|---|---|---|
| lutein + zeaxanthin | 25 UG | 22 UG |
| beta-carotene | ~ | 26 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Banana | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.027 G |
| Total | 0.003 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both couscous and banana contain significant amounts of linoleic acid.
| Couscous | Banana | |
|---|---|---|
| linoleic acid | 0.06 G | 0.046 G |
| Total | 0.06 G | 0.046 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 (%) |
Banana 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 banana contain more calories in 100 grams?Couscous is high in calories and banana has 20% less calories than couscous - couscous has 112 calories in 100g and banana has 89 calories.
Does couscous or banana have more carbohydrates?
By weight, couscous and banana contain similar amounts of carbs - couscous has 23.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does couscous or banana contain more potassium?
Banana is a rich source of potassium and it has 520% more potassium than couscous - couscous has 58mg of potassium in 100 grams and banana has 358mg of potassium.