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Pumpkin seed vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.1g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 3.641g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Couscous
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
4
Couscous
Mineral Summary Score
86
Pumpkin seed
5
Couscous

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +771.1%
Contains more Calcium +587.5%
Contains more Potassium +1484.5%
Contains more Magnesium +3175%
Contains more Copper +1582.9%
Contains more Zinc +3861.5%
Contains more Phosphorus +318.2%
Contains less Sodium -72.2%
Contains more Iron +771.1%
Contains more Calcium +587.5%
Contains more Potassium +1484.5%
Contains more Magnesium +3175%
Contains more Copper +1582.9%
Contains more Zinc +3861.5%
Contains more Phosphorus +318.2%
Contains less Sodium -72.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +243.7%
Contains more Vitamin B5 +562.5%
Contains more Vitamin B6 +37.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +243.7%
Contains more Vitamin B5 +562.5%
Contains more Vitamin B6 +37.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
23%
Couscous
Carbohydrates
54%
Pumpkin seed
23%
Couscous
Fats
90%
Pumpkin seed
1%
Couscous

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Couscous Opinion
Calories 446 112 Pumpkin seed
Protein 18.55 3.79 Pumpkin seed
Fats 19.4 0.16 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 23.22 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 0.38 Pumpkin seed
Calcium 55 8 Pumpkin seed
Potassium 919 58 Pumpkin seed
Magnesium 262 8 Pumpkin seed
Sugars 0.1 Couscous
Fiber 18.4 1.4 Pumpkin seed
Copper 0.69 0.041 Pumpkin seed
Zinc 10.3 0.26 Pumpkin seed
Starch
Phosphorus 92 22 Pumpkin seed
Sodium 18 5 Couscous
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.034 0.063 Couscous
Vitamin B2 0.052 0.027 Pumpkin seed
Vitamin B3 0.286 0.983 Couscous
Vitamin B5 0.056 0.371 Couscous
Vitamin B6 0.037 0.051 Couscous
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 0.029 Couscous
Monounsaturated Fat 6.032 0.022 Pumpkin seed
Polyunsaturated fat 8.844 0.064 Pumpkin seed
Tryptophan 0.326 0.049 Pumpkin seed
Threonine 0.683 0.1 Pumpkin seed
Isoleucine 0.956 0.147 Pumpkin seed
Leucine 1.572 0.259 Pumpkin seed
Lysine 1.386 0.073 Pumpkin seed
Methionine 0.417 0.059 Pumpkin seed
Phenylalanine 0.924 0.184 Pumpkin seed
Valine 1.491 0.162 Pumpkin seed
Histidine 0.515 0.077 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.