Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cooked
couscous
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and couscous:
Both white bread and couscous are high in calories. White bread has 113% more calories than couscous - white bread has 238 calories per 100 grams and couscous has 112 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to couscous per calorie. White bread has a macronutrient ratio of 18:74:8 and for couscous, 14:85:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
White Bread | Couscous | |
---|---|---|
Protein | 18% | 14% |
Carbohydrates | 74% | 85% |
Fat | 8% | 2% |
Alcohol | ~ | ~ |
White bread is high in carbohydrates and couscous has 47% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and couscous has 23.2g of carbohydrates.
White bread is an excellent source of dietary fiber and it has 557% more dietary fiber than couscous - white bread has 9.2g of dietary fiber per 100 grams and couscous has 1.4g of dietary fiber.
Couscous has 49 times less sugar than white bread - white bread has 5g of sugar per 100 grams and couscous has 0.1g of sugar.
White bread is a great source of protein and it has 181% more protein than couscous - white bread has 10.7g of protein per 100 grams and couscous has 3.8g of protein.
Both white bread and couscous are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and couscous has 0.03g of saturated fat.
Both white bread and couscous are low in trans fat - white bread has 0.03g of trans fat per 100 grams and couscous does not contain significant amounts.
White bread and couscous contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
White bread and couscous contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and couscous has 0.13mg of Vitamin E.
White bread and couscous contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and couscous has 0.1ug of Vitamin K.
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and couscous contain significant amounts of pantothenic acid and Vitamin B6.
White Bread | Couscous | |
---|---|---|
Thiamin | 0.51 MG | 0.063 MG |
Riboflavin | 0.255 MG | 0.027 MG |
Niacin | 4.455 MG | 0.983 MG |
Pantothenic acid | 0.455 MG | 0.371 MG |
Vitamin B6 | 0.08 MG | 0.051 MG |
Folate | 127 UG | 15 UG |
White bread is an excellent source of calcium and it has 84 times more calcium than couscous - white bread has 684mg of calcium per 100 grams and couscous has 8mg of calcium.
White bread is an excellent source of iron and it has 11 times more iron than couscous - white bread has 4.9mg of iron per 100 grams and couscous has 0.38mg of iron.
White bread has 119% more potassium than couscous - white bread has 127mg of potassium per 100 grams and couscous has 58mg of potassium.
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 white bread and couscous contain significant amounts of lutein + zeaxanthin.
White Bread | Couscous | |
---|---|---|
beta-carotene | 2 UG | ~ |
lutein + zeaxanthin | 25 UG | 25 UG |
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than couscous per 100 grams.
White Bread | Couscous | |
---|---|---|
alpha linoleic acid | 0.083 G | 0.003 G |
EPA | 0.003 G | ~ |
Total | 0.086 G | 0.003 G |
Comparing omega-6 fatty acids, white bread has more linoleic acid than couscous per 100 grams.
White Bread | Couscous | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 0.879 G | 0.06 G |
Total | 0.881 G | 0.06 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Bread or Couscous .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Couscous (Couscous, cooked) .
White Bread g
()
|
Daily Values (%) |
Cooked Couscous 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 | |||