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  6. Bell pepper vs. Couscous

Bell pepper vs. Couscous — In-Depth Nutrition Comparison

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Important differences between bell peppers and couscous

  • Bell peppers have more vitamin C, vitamin B6, vitamin A, and vitamin K; however, couscous has more selenium and vitamin B5.
  • Bell peppers' daily need coverage for vitamin C is 89% more.
  • Couscous is lower in sugar.
  • Couscous has a higher glycemic index than bell peppers.

The food varieties used in the comparison are Peppers, sweet, green, raw and Couscous, cooked.

Infographic

Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
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 +25%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +201.7%
Contains more CopperCopper +61%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +45.2%
Contains more IronIron +11.8%
Contains more ZincZinc +100%
Contains more SeleniumSelenium +∞%
~equal in Phosphorus ~22mg

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +184.6%
Contains more Vitamin B6Vitamin B6 +339.2%
Contains more Vitamin KVitamin K +7300%
Contains more CholineCholine +66.7%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B3Vitamin B3 +104.8%
Contains more Vitamin B5Vitamin B5 +274.7%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bell pepper Couscous DV% diff.
Vitamin C 80.4mg 0mg 89%
Selenium 0µg 27.5µg 50%
Vitamin B6 0.224mg 0.051mg 13%
Vitamin K 7.4µg 0.1µg 6%
Carbs 4.64g 23.22g 6%
Protein 0.86g 3.79g 6%
Calories 20kcal 112kcal 5%
Vitamin B5 0.099mg 0.371mg 5%
Potassium 175mg 58mg 3%
Vitamin B3 0.48mg 0.983mg 3%
Copper 0.066mg 0.041mg 3%
Vitamin A 18µg 0µg 2%
Manganese 0.122mg 0.084mg 2%
Vitamin E 0.37mg 0.13mg 2%
Folate 10µg 15µg 1%
Vitamin B1 0.057mg 0.063mg 1%
Fructose 1.12g 1%
Zinc 0.13mg 0.26mg 1%
Fiber 1.7g 1.4g 1%
Fats 0.17g 0.16g 0%
Net carbs 2.94g 21.82g N/A
Magnesium 10mg 8mg 0%
Calcium 10mg 8mg 0%
Iron 0.34mg 0.38mg 0%
Sugar 2.4g 0.1g N/A
Phosphorus 20mg 22mg 0%
Sodium 3mg 5mg 0%
Vitamin B2 0.028mg 0.027mg 0%
Choline 5.5mg 3.3mg 0%
Saturated fat 0.058g 0.029g 0%
Monounsaturated fat 0.008g 0.022g 0%
Polyunsaturated fat 0.062g 0.064g 0%
Tryptophan 0.012mg 0.049mg 0%
Threonine 0.036mg 0.1mg 0%
Isoleucine 0.024mg 0.147mg 0%
Leucine 0.036mg 0.259mg 0%
Lysine 0.039mg 0.073mg 0%
Methionine 0.007mg 0.059mg 0%
Phenylalanine 0.092mg 0.184mg 0%
Valine 0.036mg 0.162mg 0%
Histidine 0.01mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 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 WaterWater +29.4%
Contains more OtherOther +69.2%
Contains more ProteinProtein +340.7%
Contains more CarbsCarbs +400.4%
~equal in Fats ~0.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 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 less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +175%
~equal in Polyunsaturated fat ~0.064g

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.