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  6. Almond butter vs. Couscous

Almond butter vs. Couscous — In-Depth Nutrition Comparison

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The main differences between almond butter and couscous

  • Almond butter is richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and calcium, yet couscous is richer in selenium.
  • Daily need coverage for vitamin E for almond butter is 161% higher.
  • Almond butter contains 43 times more calcium than couscous. Almond butter contains 347mg of calcium, while couscous contains 8mg.

Food types used in this article are Nuts, almond butter, plain, without salt added and Couscous, cooked.

Infographic

Almond butter vs Couscous infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +3387.5%
Contains more CalciumCalcium +4237.5%
Contains more PotassiumPotassium +1189.7%
Contains more IronIron +818.4%
Contains more CopperCopper +2178%
Contains more ZincZinc +1165.4%
Contains more PhosphorusPhosphorus +2209.1%
Contains more ManganeseManganese +2436.9%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +1045.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin EVitamin E +18523.1%
Contains more Vitamin B2Vitamin B2 +3377.8%
Contains more Vitamin B3Vitamin B3 +221%
Contains more Vitamin B6Vitamin B6 +102%
Contains more FolateFolate +253.3%
Contains more CholineCholine +1478.8%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Couscous DV% diff.
Vitamin E 24.21mg 0.13mg 161%
Copper 0.934mg 0.041mg 99%
Polyunsaturated fat 13.613g 0.064g 90%
Manganese 2.131mg 0.084mg 89%
Fats 55.5g 0.16g 85%
Monounsaturated fat 32.445g 0.022g 81%
Vitamin B2 0.939mg 0.027mg 70%
Phosphorus 508mg 22mg 69%
Magnesium 279mg 8mg 65%
Selenium 2.4µg 27.5µg 46%
Iron 3.49mg 0.38mg 39%
Fiber 10.3g 1.4g 36%
Calcium 347mg 8mg 34%
Protein 20.96g 3.79g 34%
Zinc 3.29mg 0.26mg 28%
Calories 614kcal 112kcal 25%
Potassium 748mg 58mg 20%
Saturated fat 4.152g 0.029g 19%
Vitamin B3 3.155mg 0.983mg 14%
Folate 53µg 15µg 10%
Choline 52.1mg 3.3mg 9%
Vitamin B6 0.103mg 0.051mg 4%
Vitamin B1 0.041mg 0.063mg 2%
Vitamin B5 0.318mg 0.371mg 1%
Carbs 18.82g 23.22g 1%
Net carbs 8.52g 21.82g N/A
Sugar 4.43g 0.1g N/A
Starch 0.08g 0%
Sodium 7mg 5mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.159mg 0.049mg 0%
Threonine 0.555mg 0.1mg 0%
Isoleucine 0.813mg 0.147mg 0%
Leucine 1.483mg 0.259mg 0%
Lysine 0.612mg 0.073mg 0%
Methionine 0.122mg 0.059mg 0%
Phenylalanine 1.149mg 0.184mg 0%
Valine 0.937mg 0.162mg 0%
Histidine 0.55mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +453%
Contains more FatsFats +34587.5%
Contains more OtherOther +1084.6%
Contains more CarbsCarbs +23.4%
Contains more WaterWater +4325%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +147377.3%
Contains more Poly. FatPolyunsaturated fat +21170.3%
Contains less Sat. FatSaturated fat -99.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.