Couscous vs. Carrots
Nutrition comparison of Cooked Couscous and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and carrots:
- Carrot has 59% less carbohydrates than couscous.
- Carrot has more riboflavin and Vitamin B6.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- Couscous has 46.4 times less sugar than carrot.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Couscous is high in calories and carrot has 63% less calories than couscous - couscous has 112 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, couscous is heavier in protein and similar to carrots for carbs and fat. Couscous has a macronutrient ratio of 14:85:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Carrots | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 85% | 87% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 59% less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Carrot is a great source of dietary fiber and it has 100% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Couscous has 46.4 times less sugar than carrot - couscous has 0.1g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Couscous has 308% more protein than carrot - couscous has 3.8g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both couscous and carrots are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has more Vitamin C than couscous - carrot has 5.9mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than couscous - carrot has 835ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and carrots contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Couscous and carrots contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more riboflavin and Vitamin B6. Both couscous and carrots contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Couscous | Carrots | |
|---|---|---|
| Thiamin | 0.063 MG | 0.066 MG |
| Riboflavin | 0.027 MG | 0.058 MG |
| Niacin | 0.983 MG | 0.983 MG |
| Pantothenic acid | 0.371 MG | 0.273 MG |
| Vitamin B6 | 0.051 MG | 0.138 MG |
| Folate | 15 UG | 19 UG |
Minerals
calcium
Carrot has 313% more calcium than couscous - couscous has 8mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Couscous and carrots contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 452% more potassium than couscous - couscous has 58mg of potassium per 100 grams and carrot has 320mg 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 | Carrots | |
|---|---|---|
| lutein + zeaxanthin | 25 UG | 256 UG |
| beta-carotene | ~ | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both couscous and carrots contain small amounts of alpha linoleic acid (ALA).
| Couscous | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.002 G |
| Total | 0.003 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both couscous and carrots contain significant amounts of linoleic acid.
| Couscous | Carrots | |
|---|---|---|
| linoleic acid | 0.06 G | 0.1 G |
| Total | 0.06 G | 0.1 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 (%) |
Carrots 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 carrots contain more calories in 100 grams?Couscous is high in calories and carrot has 60% less calories than couscous - couscous has 112 calories in 100g and carrot has 41 calories.
Does couscous or carrots have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does couscous or carrots contain more potassium?
Carrot is a rich source of potassium and it has 450% more potassium than couscous - couscous has 58mg of potassium in 100 grams and carrot has 320mg of potassium.