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Plate
Couscous, cooked
Couscous, cooked4
VS
Sweet potato, baked Leader
Sweet potato, baked6

Sweet potato, baked leads 6–4 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Sweet potato, baked comes out ahead, winning 6 of 10 nutrient match-ups.

Pick Couscous, cooked for more protein, less sugar, less saturated fat and less sodium.

Pick Sweet potato, baked for more fiber, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.38 g
    2.23 g
  • Carbohydrate
    20.73 g
    23.01 g
  • Fibermore is better
    1.25 g
    3.67 gWIN
  • Total sugarsless is better
    WIN0.09 g
    7.2 g
  • Total fat
    0.14 g
    0.17 g
  • Saturated fatless is better
    WIN0.03 g
    0.06 g
  • Sodiumless is better
    WIN4.46 mg
    40 mg
  • Potassiummore is better
    51.79 mg
    527.78 mgWIN
  • Calciummore is better
    7.14 mg
    42.22 mgWIN
  • Ironmore is better
    0.34 mg
    0.77 mgWIN
  • Magnesiummore is better
    7.14 mg
    30 mgWIN
  • Vitamin Cmore is better
    0 mg
    21.78 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Couscous, cooked vs Sweet potato, baked · Foodatron