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  6. Couscous vs. Cranberries

Couscous vs. Cranberries — In-Depth Nutrition Comparison

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What are the differences between couscous and cranberries?

  • Couscous is higher in selenium and vitamin B3; however, cranberries are richer in vitamin C, fiber, manganese, and vitamin E.
  • Couscous's daily need coverage for selenium is 50% more.
  • Cranberries contain 10 times less vitamin B3 than couscous. Couscous contains 0.983mg of vitamin B3, while cranberries contain 0.101mg.
  • Couscous has less sugar.
  • Cranberries have a lower glycemic index (45) than couscous (65).

We used Couscous, cooked and Cranberries, raw types in this article.

Infographic

Couscous vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +65.2%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +27400%
Contains more PotassiumPotassium +37.9%
Contains more CopperCopper +36.6%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +217.9%
~equal in Calcium ~8mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +873.3%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more FolateFolate +1400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +915.4%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin KVitamin K +4900%
Contains more CholineCholine +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Cranberries DV% diff.
Selenium 27.5µg 0.1µg 50%
Vitamin C 0mg 14mg 16%
Fiber 1.4g 3.6g 9%
Manganese 0.084mg 0.267mg 8%
Vitamin E 0.13mg 1.32mg 8%
Protein 3.79g 0.46g 7%
Vitamin B3 0.983mg 0.101mg 6%
Vitamin B1 0.063mg 0.012mg 4%
Folate 15µg 1µg 4%
Vitamin K 0.1µg 5µg 4%
Carbs 23.22g 11.97g 4%
Calories 112kcal 46kcal 3%
Copper 0.041mg 0.056mg 2%
Iron 0.38mg 0.23mg 2%
Phosphorus 22mg 11mg 2%
Zinc 0.26mg 0.09mg 2%
Vitamin B5 0.371mg 0.295mg 2%
Vitamin B2 0.027mg 0.02mg 1%
Fructose 0.67g 1%
Potassium 58mg 80mg 1%
Fats 0.16g 0.13g 0%
Net carbs 21.82g 8.37g N/A
Magnesium 8mg 6mg 0%
Calcium 8mg 8mg 0%
Sugar 0.1g 4.27g N/A
Sodium 5mg 2mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B6 0.051mg 0.057mg 0%
Choline 3.3mg 5.5mg 0%
Saturated fat 0.029g 0.008g 0%
Monounsaturated fat 0.022g 0.018g 0%
Polyunsaturated fat 0.064g 0.055g 0%
Tryptophan 0.049mg 0.003mg 0%
Threonine 0.1mg 0.028mg 0%
Isoleucine 0.147mg 0.033mg 0%
Leucine 0.259mg 0.053mg 0%
Lysine 0.073mg 0.039mg 0%
Methionine 0.059mg 0.003mg 0%
Phenylalanine 0.184mg 0.036mg 0%
Valine 0.162mg 0.045mg 0%
Histidine 0.077mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +723.9%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +94%
Contains more OtherOther +116.7%
Contains more WaterWater +20.3%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +16.4%
Contains less Sat. FatSaturated fat -72.4%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.