Couscous vs. Coconut
Nutrition comparison of Cooked Couscous and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and coconut:
- Both couscous and coconut are high in calories.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Couscous has 61.3 times less sugar than coconut.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both couscous and coconut are high in calories. Coconut has 216% more calories than couscous - couscous has 112 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, couscous is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Couscous has a macronutrient ratio of 14:85:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Coconut | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 85% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 34% less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 543% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Couscous has 61.3 times less sugar than coconut - couscous has 0.1g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Couscous and coconut contain similar amounts of protein - couscous has 3.8g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and couscous has 100% less saturated fat than coconut - couscous has 0.03g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than couscous - coconut has 3.3mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and coconut contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Couscous and coconut contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Both couscous and coconut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Couscous | Coconut | |
|---|---|---|
| Thiamin | 0.063 MG | 0.066 MG |
| Riboflavin | 0.027 MG | 0.02 MG |
| Niacin | 0.983 MG | 0.54 MG |
| Pantothenic acid | 0.371 MG | 0.3 MG |
| Vitamin B6 | 0.051 MG | 0.054 MG |
| Folate | 15 UG | 26 UG |
Minerals
calcium
Couscous and coconut contain similar amounts of calcium - couscous has 8mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 539% more iron than couscous - couscous has 0.38mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 514% more potassium than couscous - couscous has 58mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than couscous per 100 grams.
| Couscous | Coconut | |
|---|---|---|
| linoleic acid | 0.06 G | 0.366 G |
| Total | 0.06 G | 0.366 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 (%) |
Coconut 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 coconut contain more calories in 100 grams?Both couscous and coconut are high in calories. Coconut has 220% more calories than couscous - couscous has 112 calories in 100g and coconut has 354 calories.
Does couscous or coconut have more carbohydrates?
By weight, coconut has 30% fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does couscous or coconut contain more potassium?
Coconut is a rich source of potassium and it has 510% more potassium than couscous - couscous has 58mg of potassium in 100 grams and coconut has 356mg of potassium.