Couscous vs. Egg White
Nutrition comparison of Cooked Couscous and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and egg white:
- Couscous has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Egg white has signficantly less carbohydrates than couscous.
- Egg white is a great source of protein.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Couscous is high in calories and egg white has 54% less calories than couscous - couscous has 112 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, couscous is much lighter in protein, much heavier in carbs and lighter in fat compared to egg white per calorie. Couscous has a macronutrient ratio of 14:85:2 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Egg White | |
|---|---|---|
| Protein | 14% | 89% |
| Carbohydrates | 85% | 5% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Couscous has more dietary fiber than egg white - couscous has 1.4g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Couscous and egg white contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 188% more protein than couscous - couscous has 3.8g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both couscous and egg white are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Couscous and egg white contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Couscous and egg white contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Couscous has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both couscous and egg white contain significant amounts of pantothenic acid.
| Couscous | Egg White | |
|---|---|---|
| Thiamin | 0.063 MG | 0.004 MG |
| Riboflavin | 0.027 MG | 0.439 MG |
| Niacin | 0.983 MG | 0.105 MG |
| Pantothenic acid | 0.371 MG | 0.19 MG |
| Vitamin B6 | 0.051 MG | 0.005 MG |
| Folate | 15 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Couscous and egg white contain similar amounts of calcium - couscous has 8mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Couscous and egg white contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 181% more potassium than couscous - couscous has 58mg of potassium per 100 grams and egg white has 163mg of potassium.
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 (%) |
Egg White 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 egg white contain more calories in 100 grams?Couscous is high in calories and egg white has 50% less calories than couscous - couscous has 112 calories in 100g and egg white has 52 calories.
Is couscous or egg white better for protein?
Egg white is a great source of protein and it has 190% more protein than couscous - couscous has 3.8g of protein per 100 grams and egg white has 10.9g of protein.
Does couscous or egg white have more carbohydrates?
By weight, egg white has signficantly fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and egg white has 0.73g of carbohydrates.