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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 C, Vitamin B6, Potassium, Magnesium, and Vitamin A RAE.
  • Couscous's daily need coverage for Selenium is 47% higher.
  • Couscous is lower in Sugar.

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.
Couscous
Couscous
4
:
6
Plantain raw
Plantain raw
Contains more Calcium +166.7%
Contains more Zinc +85.7%
Contains more Selenium +1733.3%
Contains more Iron +57.9%
Contains more Magnesium +362.5%
Contains more Phosphorus +54.5%
Contains more Potassium +760.3%
Contains less Sodium -20%
Contains more Copper +97.6%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +166.7%
Contains more Zinc +85.7%
Contains more Selenium +1733.3%
Contains more Iron +57.9%
Contains more Magnesium +362.5%
Contains more Phosphorus +54.5%
Contains more Potassium +760.3%
Contains less Sodium -20%
Contains more Copper +97.6%

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
3
:
7
Plantain raw
Plantain raw
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +42.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +486.3%
Contains more Folate +46.7%
Contains more Vitamin K +600%
Equal in Vitamin E - 0.14
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +42.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +486.3%
Contains more Folate +46.7%
Contains more Vitamin K +600%
Equal in Vitamin E - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Plantain raw
Plantain raw
Contains more Protein +191.5%
Contains more Water +11.2%
Contains more Fats +131.3%
Contains more Carbs +37.3%
Contains more Other +346.2%
Equal in Water - 65.28
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +191.5%
Contains more Water +11.2%
Contains more Fats +131.3%
Contains more Carbs +37.3%
Contains more Other +346.2%
Equal in Water - 65.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Plantain raw
Plantain raw
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +45.5%
Equal in Polyunsaturated fat - 0.069
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +45.5%
Equal in Polyunsaturated fat - 0.069

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Plantain raw Opinion
Net carbs 21.82g 29.59g Plantain raw
Protein 3.79g 1.3g Couscous
Fats 0.16g 0.37g Plantain raw
Carbs 23.22g 31.89g Plantain raw
Calories 112kcal 122kcal Plantain raw
Sugar 0.1g 15g Couscous
Fiber 1.4g 2.3g Plantain raw
Calcium 8mg 3mg Couscous
Iron 0.38mg 0.6mg Plantain raw
Magnesium 8mg 37mg Plantain raw
Phosphorus 22mg 34mg Plantain raw
Potassium 58mg 499mg Plantain raw
Sodium 5mg 4mg Plantain raw
Zinc 0.26mg 0.14mg Couscous
Copper 0.041mg 0.081mg Plantain raw
Manganese 0.084mg Couscous
Selenium 27.5µg 1.5µg Couscous
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0.13mg 0.14mg Plantain raw
Vitamin C 0mg 18.4mg Plantain raw
Vitamin B1 0.063mg 0.052mg Couscous
Vitamin B2 0.027mg 0.054mg Plantain raw
Vitamin B3 0.983mg 0.686mg Couscous
Vitamin B5 0.371mg 0.26mg Couscous
Vitamin B6 0.051mg 0.299mg Plantain raw
Folate 15µg 22µg Plantain raw
Vitamin K 0.1µg 0.7µg Plantain raw
Tryptophan 0.049mg 0.015mg Couscous
Threonine 0.1mg 0.034mg Couscous
Isoleucine 0.147mg 0.036mg Couscous
Leucine 0.259mg 0.059mg Couscous
Lysine 0.073mg 0.06mg Couscous
Methionine 0.059mg 0.017mg Couscous
Phenylalanine 0.184mg 0.044mg Couscous
Valine 0.162mg 0.046mg Couscous
Histidine 0.077mg 0.064mg Couscous
Saturated Fat 0.029g 0.143g Couscous
Monounsaturated Fat 0.022g 0.032g Plantain raw
Polyunsaturated fat 0.064g 0.069g Plantain raw

Which food is preferable for your diet?

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

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
23%
Plantain raw
Minerals Daily Need Coverage Score
22%
Couscous
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1.3)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 14.9g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.114g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.