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  6. Couscous vs. Almonds

Couscous vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between couscous and almonds

  • Couscous has more selenium; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, and calcium.
  • Almonds cover your daily vitamin E needs 170% more than couscous.
  • Almonds have 7 times less selenium than couscous. Couscous has 27.5µg of selenium, while almonds have 4.1µg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Couscous, cooked and Nuts, almonds.

Infographic

Couscous vs Almonds infographic
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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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +570.7%
Contains more MagnesiumMagnesium +3275%
Contains more CalciumCalcium +3262.5%
Contains more PotassiumPotassium +1163.8%
Contains more IronIron +876.3%
Contains more CopperCopper +2414.6%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +2086.4%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +2494%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +19615.4%
Contains more Vitamin B1Vitamin B1 +225.4%
Contains more Vitamin B2Vitamin B2 +4114.8%
Contains more Vitamin B3Vitamin B3 +268.1%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +168.6%
Contains more FolateFolate +193.3%
Contains more CholineCholine +1478.8%
~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 Couscous Almonds DV% diff.
Vitamin E 0.13mg 25.63mg 170%
Copper 0.041mg 1.031mg 110%
Manganese 0.084mg 2.179mg 91%
Vitamin B2 0.027mg 1.138mg 85%
Polyunsaturated fat 0.064g 12.329g 82%
Monounsaturated fat 0.022g 31.551g 79%
Fats 0.16g 49.93g 77%
Phosphorus 22mg 481mg 66%
Magnesium 8mg 270mg 62%
Fiber 1.4g 12.5g 44%
Selenium 27.5µg 4.1µg 43%
Iron 0.38mg 3.71mg 42%
Protein 3.79g 21.15g 35%
Zinc 0.26mg 3.12mg 26%
Calcium 8mg 269mg 26%
Calories 112kcal 579kcal 23%
Potassium 58mg 733mg 20%
Saturated fat 0.029g 3.802g 17%
Vitamin B3 0.983mg 3.618mg 16%
Vitamin B1 0.063mg 0.205mg 12%
Choline 3.3mg 52.1mg 9%
Folate 15µg 44µg 7%
Vitamin B6 0.051mg 0.137mg 7%
Vitamin B5 0.371mg 0.471mg 2%
Carbs 23.22g 21.55g 1%
Net carbs 21.82g 9.05g N/A
Sugar 0.1g 4.35g N/A
Starch 0.72g 0%
Sodium 5mg 1mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.049mg 0.211mg 0%
Threonine 0.1mg 0.601mg 0%
Isoleucine 0.147mg 0.751mg 0%
Leucine 0.259mg 1.473mg 0%
Lysine 0.073mg 0.568mg 0%
Methionine 0.059mg 0.157mg 0%
Phenylalanine 0.184mg 1.132mg 0%
Valine 0.162mg 0.855mg 0%
Histidine 0.077mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1545.6%
Contains more ProteinProtein +458%
Contains more FatsFats +31106.3%
Contains more OtherOther +1038.5%
~equal in Carbs ~21.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +143313.6%
Contains more Poly. FatPolyunsaturated fat +19164.1%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.