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  6. Couscous vs. Apple pie

Couscous vs. Apple pie — In-Depth Nutrition Comparison

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Important differences between Couscous and Apple pie

  • Couscous has more Vitamin B5, however, Apple pie has more Iron, Vitamin B2, Vitamin B1, Monounsaturated Fat, and Polyunsaturated fat.
  • Apple pie's daily need coverage for Saturated Fat is 19% more.
  • Couscous has 3 times more Vitamin B5 than Apple pie. Couscous has 0.371mg of Vitamin B5, while Apple pie has 0.119mg.
  • Couscous is lower in Sodium.

The food varieties used in the comparison are Couscous, cooked and Pie, apple, commercially prepared, unenriched flour.

Infographic

Couscous vs Apple pie 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.
Couscous
Couscous
4
:
6
Apple pie
Apple pie
Contains more Magnesium +14.3%
Contains less Sodium -98.1%
Contains more Zinc +62.5%
Contains more Calcium +37.5%
Contains more Iron +218.4%
Contains more Potassium +12.1%
Contains more Copper +12.2%
Contains more Manganese +116.7%
Equal in Phosphorus - 24
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Apple pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Contains more Magnesium +14.3%
Contains less Sodium -98.1%
Contains more Zinc +62.5%
Contains more Calcium +37.5%
Contains more Iron +218.4%
Contains more Potassium +12.1%
Contains more Copper +12.2%
Contains more Manganese +116.7%
Equal in Phosphorus - 24

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.
Couscous
Couscous
6
:
6
Apple pie
Apple pie
Contains more Vitamin B5 +211.8%
Contains more Vitamin B6 +34.2%
Contains more Folate +275%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.7%
Contains more Vitamin B2 +485.2%
Contains more Vitamin B3 +14.2%
Contains more Vitamin B12 +∞%
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%
Apple pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
Contains more Vitamin B5 +211.8%
Contains more Vitamin B6 +34.2%
Contains more Folate +275%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.7%
Contains more Vitamin B2 +485.2%
Contains more Vitamin B3 +14.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Apple pie
Apple pie
Contains more Protein +99.5%
Contains more Water +39%
Contains more Fats +6775%
Contains more Carbs +46.4%
Contains more Other +246.2%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Apple pie
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more Protein +99.5%
Contains more Water +39%
Contains more Fats +6775%
Contains more Carbs +46.4%
Contains more Other +246.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Apple pie
Apple pie
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +19845.5%
Contains more Polyunsaturated fat +3334.4%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Apple pie
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +19845.5%
Contains more Polyunsaturated fat +3334.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Apple pie Opinion
Net carbs 21.82g 32.4g Apple pie
Protein 3.79g 1.9g Couscous
Fats 0.16g 11g Apple pie
Carbs 23.22g 34g Apple pie
Calories 112kcal 237kcal Apple pie
Sugar 0.1g Apple pie
Fiber 1.4g 1.6g Apple pie
Calcium 8mg 11mg Apple pie
Iron 0.38mg 1.21mg Apple pie
Magnesium 8mg 7mg Couscous
Phosphorus 22mg 24mg Apple pie
Potassium 58mg 65mg Apple pie
Sodium 5mg 266mg Couscous
Zinc 0.26mg 0.16mg Couscous
Copper 0.041mg 0.046mg Apple pie
Manganese 0.084mg 0.182mg Apple pie
Selenium 27.5µg Couscous
Vitamin A 0IU 124IU Apple pie
Vitamin A RAE 0µg 29µg Apple pie
Vitamin E 0.13mg Couscous
Vitamin C 0mg 3.2mg Apple pie
Vitamin B1 0.063mg 0.134mg Apple pie
Vitamin B2 0.027mg 0.158mg Apple pie
Vitamin B3 0.983mg 1.123mg Apple pie
Vitamin B5 0.371mg 0.119mg Couscous
Vitamin B6 0.051mg 0.038mg Couscous
Folate 15µg 4µg Couscous
Vitamin B12 0µg 0.01µg Apple pie
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.026mg Couscous
Threonine 0.1mg 0.054mg Couscous
Isoleucine 0.147mg 0.073mg Couscous
Leucine 0.259mg 0.129mg Couscous
Lysine 0.073mg 0.07mg Couscous
Methionine 0.059mg 0.032mg Couscous
Phenylalanine 0.184mg 0.088mg Couscous
Valine 0.162mg 0.084mg Couscous
Histidine 0.077mg 0.038mg Couscous
Saturated Fat 0.029g 3.797g Couscous
Monounsaturated Fat 0.022g 4.388g Apple pie
Polyunsaturated fat 0.064g 2.198g Apple pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Apple pie
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
7%
Couscous
11%
Apple pie
Minerals Daily Need Coverage Score
22%
Couscous
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 261mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 3.768g)
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 24)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $1.3)
Which food is richer in minerals?
Apple pie
Apple pie 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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.