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  6. Couscous vs. Plantain raw

Couscous vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between couscous and plantain raw?

  • Couscous is richer in selenium, while plantain raw is higher in vitamin A, vitamin C, vitamin B6, potassium, and magnesium.
  • Couscous's daily need coverage for selenium is 47% higher.
  • Couscous is lower in sugar.
  • Couscous has a higher glycemic index (65) than plantain raw (37).

We used Couscous, cooked and Plantains, raw types in this comparison.

Infographic

Couscous vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +166.7%
Contains more ZincZinc +85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1733.3%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +760.3%
Contains more IronIron +57.9%
Contains more CopperCopper +97.6%
Contains more PhosphorusPhosphorus +54.5%
Contains less SodiumSodium -20%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B3Vitamin B3 +43.3%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +486.3%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +46.7%
Contains more CholineCholine +309.1%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Plantain raw DV% diff.
Selenium 27.5µg 1.5µg 47%
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.051mg 0.299mg 19%
Potassium 58mg 499mg 13%
Magnesium 8mg 37mg 7%
Vitamin A 0µg 56µg 6%
Protein 3.79g 1.3g 5%
Fiber 1.4g 2.3g 4%
Copper 0.041mg 0.081mg 4%
Manganese 0.084mg 4%
Iron 0.38mg 0.6mg 3%
Carbs 23.22g 31.89g 3%
Vitamin B2 0.027mg 0.054mg 2%
Folate 15µg 22µg 2%
Phosphorus 22mg 34mg 2%
Vitamin B5 0.371mg 0.26mg 2%
Choline 3.3mg 13.5mg 2%
Vitamin B3 0.983mg 0.686mg 2%
Calories 112kcal 122kcal 1%
Saturated fat 0.029g 0.143g 1%
Vitamin K 0.1µg 0.7µg 1%
Vitamin B1 0.063mg 0.052mg 1%
Zinc 0.26mg 0.14mg 1%
Calcium 8mg 3mg 1%
Fats 0.16g 0.37g 0%
Net carbs 21.82g 29.59g N/A
Sugar 0.1g 15g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.13mg 0.14mg 0%
Monounsaturated fat 0.022g 0.032g 0%
Polyunsaturated fat 0.064g 0.069g 0%
Tryptophan 0.049mg 0.015mg 0%
Threonine 0.1mg 0.034mg 0%
Isoleucine 0.147mg 0.036mg 0%
Leucine 0.259mg 0.059mg 0%
Lysine 0.073mg 0.06mg 0%
Methionine 0.059mg 0.017mg 0%
Phenylalanine 0.184mg 0.044mg 0%
Valine 0.162mg 0.046mg 0%
Histidine 0.077mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +191.5%
Contains more FatsFats +131.3%
Contains more CarbsCarbs +37.3%
Contains more OtherOther +346.2%
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +45.5%
~equal in Polyunsaturated fat ~0.069g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.