Couscous vs. Russet Potato

Nutrition comparison of Cooked Couscous and Russet Potato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked couscous versus russet potato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in couscous and russet potato:

  • Russet potato has more Vitamin B6.
  • Russet potato is an excellent source of potassium.
Detailed nutritional comparison of couscous and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Couscous (Couscous, cooked) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Couscous src
Image of Russet Potato src

Calories and Carbs

calories

Couscous is high in calories and russet potato has 29% less calories than couscous - couscous has 112 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, couscous is lighter in carbs and similar to russet potato for protein and fat. Couscous has a macronutrient ratio of 14:85:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Couscous Russet Potato
Protein 14% 11%
Carbohydrates 85% 89%
Fat 2% 1%
Alcohol ~ ~

carbohydrates

Couscous and russet potato contain similar amounts of carbs - couscous has 23.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

dietary fiber

Couscous and russet potato contain similar amounts of dietary fiber - couscous has 1.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Couscous and russet potato contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and russet potato has 0.62g of sugar.

Protein

protein

Couscous has 77% more protein than russet potato - couscous has 3.8g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Both couscous and russet potato are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

Vitamins

Vitamin C

Russet potato has more Vitamin C than couscous - russet potato has 5.7mg of Vitamin C per 100 grams and couscous does not contain significant amounts.

Vitamin A

Russet potato and couscous contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and couscous does not contain significant amounts.

Vitamin E

Couscous and russet potato contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Couscous and russet potato contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.

The B Vitamins

Russet potato has more Vitamin B6. Both couscous and russet potato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.

Couscous Russet Potato
Thiamin 0.063 MG 0.082 MG
Riboflavin 0.027 MG 0.033 MG
Niacin 0.983 MG 1.035 MG
Pantothenic acid 0.371 MG 0.301 MG
Vitamin B6 0.051 MG 0.345 MG
Folate 15 UG 14 UG

Minerals

calcium

Couscous and russet potato contain similar amounts of calcium - couscous has 8mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Russet potato has 126% more iron than couscous - couscous has 0.38mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Russet potato is an excellent source of potassium and it has 619% more potassium than couscous - couscous has 58mg of potassium per 100 grams and russet potato has 417mg 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 Russet Potato
lutein + zeaxanthin 25 UG 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both couscous and russet potato contain small amounts of alpha linoleic acid (ALA).

Couscous Russet Potato
alpha linoleic acid 0.003 G 0.01 G
Total 0.003 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, both couscous and russet potato contain significant amounts of linoleic acid.

Couscous Russet Potato
linoleic acid 0.06 G 0.032 G
Total 0.06 G 0.032 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.

Note: The specific food items compared are: Couscous (Couscous, cooked) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does couscous or russet potato contain more calories in 100 grams?
Couscous is high in calories and russet potato has 30% less calories than couscous - couscous has 112 calories in 100g and russet potato has 79 calories.

Does couscous or russet potato have more carbohydrates?
By weight, couscous and russet potato contain similar amounts of carbs - couscous has 23.2g of carbs for 100g and russet potato has 18.1g of carbohydrates.

Does couscous or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 620% more potassium than couscous - couscous has 58mg of potassium in 100 grams and russet potato has 417mg of potassium.

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