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.
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.
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
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)) .
Cooked Couscous g
()
|
Daily Values (%) |
Russet Potato 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 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.