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  6. Chestnut vs. Couscous

Chestnut vs. Couscous — In-Depth Nutrition Comparison

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Significant differences between Chestnut and Couscous

  • The amount of Copper, Manganese, Vitamin C, Potassium, Iron, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, and Vitamin B2 in Chestnut is higher than in Couscous.
  • Chestnut covers your daily Copper needs 48% more than Couscous.

Specific food types used in this comparison are Nuts, chestnuts, european, boiled and steamed and Couscous, cooked.

Infographic

Chestnut 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.
Chestnut
Chestnut
7
:
3
Couscous
Couscous
Contains more Calcium +475%
Contains more Iron +355.3%
Contains more Magnesium +575%
Contains more Phosphorus +350%
Contains more Potassium +1132.8%
Contains more Copper +1051.2%
Contains more Manganese +916.7%
Contains less Sodium -81.5%
Equal in Zinc - 0.26
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +475%
Contains more Iron +355.3%
Contains more Magnesium +575%
Contains more Phosphorus +350%
Contains more Potassium +1132.8%
Contains more Copper +1051.2%
Contains more Manganese +916.7%
Contains less Sodium -81.5%
Equal in Zinc - 0.26

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.
Chestnut
Chestnut
6
:
4
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.9%
Contains more Vitamin B2 +285.2%
Contains more Vitamin B6 +356.9%
Contains more Folate +153.3%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +17.4%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.9%
Contains more Vitamin B2 +285.2%
Contains more Vitamin B6 +356.9%
Contains more Folate +153.3%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +17.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
3
:
2
Couscous
Couscous
Contains more Fats +762.5%
Contains more Carbs +19.6%
Contains more Other +173.1%
Contains more Protein +89.5%
Equal in Water - 72.57
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Couscous
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 Fats +762.5%
Contains more Carbs +19.6%
Contains more Other +173.1%
Contains more Protein +89.5%
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +2063.6%
Contains more Polyunsaturated fat +751.6%
Contains less Saturated Fat -88.8%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +2063.6%
Contains more Polyunsaturated fat +751.6%
Contains less Saturated Fat -88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chestnut Couscous
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chestnut Couscous Opinion
Net carbs 27.76g 21.82g Chestnut
Protein 2g 3.79g Couscous
Fats 1.38g 0.16g Chestnut
Carbs 27.76g 23.22g Chestnut
Calories 131kcal 112kcal Chestnut
Sugar 0.1g Chestnut
Fiber 1.4g Couscous
Calcium 46mg 8mg Chestnut
Iron 1.73mg 0.38mg Chestnut
Magnesium 54mg 8mg Chestnut
Phosphorus 99mg 22mg Chestnut
Potassium 715mg 58mg Chestnut
Sodium 27mg 5mg Couscous
Zinc 0.25mg 0.26mg Couscous
Copper 0.472mg 0.041mg Chestnut
Manganese 0.854mg 0.084mg Chestnut
Selenium 27.5µg Couscous
Vitamin A 17IU 0IU Chestnut
Vitamin A RAE 1µg 0µg Chestnut
Vitamin E 0.13mg Couscous
Vitamin C 26.7mg 0mg Chestnut
Vitamin B1 0.148mg 0.063mg Chestnut
Vitamin B2 0.104mg 0.027mg Chestnut
Vitamin B3 0.731mg 0.983mg Couscous
Vitamin B5 0.316mg 0.371mg Couscous
Vitamin B6 0.233mg 0.051mg Chestnut
Folate 38µg 15µg Chestnut
Vitamin K 0.1µg Couscous
Tryptophan 0.022mg 0.049mg Couscous
Threonine 0.071mg 0.1mg Couscous
Isoleucine 0.079mg 0.147mg Couscous
Leucine 0.118mg 0.259mg Couscous
Lysine 0.118mg 0.073mg Chestnut
Methionine 0.047mg 0.059mg Couscous
Phenylalanine 0.084mg 0.184mg Couscous
Valine 0.112mg 0.162mg Couscous
Histidine 0.055mg 0.077mg Couscous
Saturated Fat 0.26g 0.029g Couscous
Monounsaturated Fat 0.476g 0.022g Chestnut
Polyunsaturated fat 0.545g 0.064g Chestnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Chestnut
7%
Couscous
Minerals Daily Need Coverage Score
50%
Chestnut
22%
Couscous

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.231g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.