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  6. Couscous vs. Blackberry

Couscous vs. Blackberry — In-Depth Nutrition Comparison

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Differences between couscous and blackberries

  • Couscous has more selenium, while blackberries have more manganese, vitamin C, vitamin K, fiber, copper, and vitamin E.
  • Couscous's daily need coverage for selenium is 49% higher.
  • Blackberries have a lower glycemic index. The glycemic index of blackberries is 25, while the glycemic index of couscous is 65.

The food types used in this comparison are Couscous, cooked and Blackberries, raw.

Infographic

Couscous vs Blackberry 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 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more SeleniumSelenium +6775%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +179.3%
Contains more IronIron +63.2%
Contains more CopperCopper +302.4%
Contains more ZincZinc +103.8%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +669%
~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 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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +66.7%
Contains more CholineCholine +157.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.026mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Blackberry DV% diff.
Selenium 27.5µg 0.4µg 49%
Manganese 0.084mg 0.646mg 24%
Vitamin C 0mg 21mg 23%
Fiber 1.4g 5.3g 16%
Vitamin K 0.1µg 19.8µg 16%
Copper 0.041mg 0.165mg 14%
Vitamin E 0.13mg 1.17mg 7%
Carbs 23.22g 9.61g 5%
Protein 3.79g 1.39g 5%
Vitamin B1 0.063mg 0.02mg 4%
Folate 15µg 25µg 3%
Calories 112kcal 43kcal 3%
Fructose 2.4g 3%
Iron 0.38mg 0.62mg 3%
Potassium 58mg 162mg 3%
Magnesium 8mg 20mg 3%
Vitamin B5 0.371mg 0.276mg 2%
Zinc 0.26mg 0.53mg 2%
Calcium 8mg 29mg 2%
Vitamin B6 0.051mg 0.03mg 2%
Vitamin B3 0.983mg 0.646mg 2%
Polyunsaturated fat 0.064g 0.28g 1%
Choline 3.3mg 8.5mg 1%
Fats 0.16g 0.49g 1%
Vitamin A 0µg 11µg 1%
Net carbs 21.82g 4.31g N/A
Sugar 0.1g 4.88g N/A
Phosphorus 22mg 22mg 0%
Sodium 5mg 1mg 0%
Vitamin B2 0.027mg 0.026mg 0%
Saturated fat 0.029g 0.014g 0%
Monounsaturated fat 0.022g 0.047g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +172.7%
Contains more CarbsCarbs +141.6%
Contains more FatsFats +206.3%
Contains more WaterWater +21.5%
Contains more OtherOther +38.5%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -51.7%
Contains more Mono. FatMonounsaturated fat +113.6%
Contains more Poly. FatPolyunsaturated fat +337.5%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.