Couscous vs. Peanuts
Nutrition comparison of Cooked Couscous and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and peanuts:
- Both couscous and peanuts are high in calories.
- Couscous has 48 times less sugar than peanut.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both couscous and peanuts are high in calories. Peanut has 424% more calories than couscous - couscous has 112 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, couscous is much heavier in carbs, much lighter in fat and similar to peanuts for protein. Couscous has a macronutrient ratio of 14:85:2 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Peanuts | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 85% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Couscous and peanuts contain similar amounts of carbs - couscous has 23.2g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 500% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Couscous has 48 times less sugar than peanut - couscous has 0.1g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 542% more protein than couscous - couscous has 3.8g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and couscous has 100% less saturated fat than peanut - couscous has 0.03g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and couscous are low in trans fat - peanut has 0.03g of trans fat per 100 grams and couscous does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 36 times more Vitamin E than couscous - couscous has 0.13mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Couscous and peanuts contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Couscous | Peanuts | |
|---|---|---|
| Thiamin | 0.063 MG | 0.152 MG |
| Riboflavin | 0.027 MG | 0.197 MG |
| Niacin | 0.983 MG | 14.355 MG |
| Pantothenic acid | 0.371 MG | 1.011 MG |
| Vitamin B6 | 0.051 MG | 0.466 MG |
| Folate | 15 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 625% more calcium than couscous - couscous has 8mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 316% more iron than couscous - couscous has 0.38mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 993% more potassium than couscous - couscous has 58mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.026 G |
| Total | 0.003 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than couscous per 100 grams.
| Couscous | Peanuts | |
|---|---|---|
| linoleic acid | 0.06 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.06 G | 9.719 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 (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Both couscous and peanuts are high in calories. Peanut has 420% more calories than couscous - couscous has 112 calories in 100g and peanut has 587 calories.
Does couscous or peanuts have more carbohydrates?
By weight, couscous and peanuts contain similar amounts of carbs - couscous has 23.2g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does couscous or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 990% more potassium than couscous - couscous has 58mg of potassium in 100 grams and peanut has 634mg of potassium.