Couscous vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between couscous and dates?
- Couscous is richer in selenium, while dates are higher in fiber, copper, potassium, vitamin B6, magnesium, iron, manganese, and phosphorus.
- Couscous's daily need coverage for selenium is 45% higher.
- Couscous has a higher glycemic index (65) than dates (42).
We used Couscous, cooked and Dates, deglet noor types in this comparison.
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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.
| Contains more SeleniumSelenium | +816.7% |
| Contains more MagnesiumMagnesium | +437.5% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +1031% |
| Contains more IronIron | +168.4% |
| Contains more CopperCopper | +402.4% |
| Contains more ZincZinc | +11.5% |
| Contains more PhosphorusPhosphorus | +181.8% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +211.9% |
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.
| Contains more Vitamin EVitamin E | +160% |
| Contains more Vitamin B1Vitamin B1 | +21.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +144.4% |
| Contains more Vitamin B3Vitamin B3 | +29.6% |
| Contains more Vitamin B5Vitamin B5 | +58.8% |
| Contains more Vitamin B6Vitamin B6 | +223.5% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +90.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.5µg | 3µg | 45% |
| Fiber | 1.4g | 8g | 26% |
| Fructose | 19.56g | 24% | |
| Potassium | 58mg | 656mg | 18% |
| Copper | 0.041mg | 0.206mg | 18% |
| Carbs | 23.22g | 75.03g | 17% |
| Vitamin B6 | 0.051mg | 0.165mg | 9% |
| Calories | 112kcal | 282kcal | 9% |
| Manganese | 0.084mg | 0.262mg | 8% |
| Iron | 0.38mg | 1.02mg | 8% |
| Magnesium | 8mg | 43mg | 8% |
| Phosphorus | 22mg | 62mg | 6% |
| Vitamin B5 | 0.371mg | 0.589mg | 4% |
| Calcium | 8mg | 39mg | 3% |
| Protein | 3.79g | 2.45g | 3% |
| Vitamin B2 | 0.027mg | 0.066mg | 3% |
| Vitamin K | 0.1µg | 2.7µg | 2% |
| Vitamin B3 | 0.983mg | 1.274mg | 2% |
| Choline | 3.3mg | 6.3mg | 1% |
| Folate | 15µg | 19µg | 1% |
| Vitamin E | 0.13mg | 0.05mg | 1% |
| Vitamin B1 | 0.063mg | 0.052mg | 1% |
| Fats | 0.16g | 0.39g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 21.82g | 67.03g | N/A |
| Sugar | 0.1g | 63.35g | N/A |
| Zinc | 0.26mg | 0.29mg | 0% |
| Sodium | 5mg | 2mg | 0% |
| Saturated fat | 0.029g | 0.032g | 0% |
| Monounsaturated fat | 0.022g | 0.036g | 0% |
| Polyunsaturated fat | 0.064g | 0.019g | 0% |
| Tryptophan | 0.049mg | 0.012mg | 0% |
| Threonine | 0.1mg | 0.043mg | 0% |
| Isoleucine | 0.147mg | 0.049mg | 0% |
| Leucine | 0.259mg | 0.084mg | 0% |
| Lysine | 0.073mg | 0.066mg | 0% |
| Methionine | 0.059mg | 0.022mg | 0% |
| Phenylalanine | 0.184mg | 0.05mg | 0% |
| Valine | 0.162mg | 0.071mg | 0% |
| Histidine | 0.077mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.7% |
| Contains more WaterWater | +253.5% |
| Contains more FatsFats | +143.8% |
| Contains more CarbsCarbs | +223.1% |
| Contains more OtherOther | +515.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.4% |
| Contains more Poly. FatPolyunsaturated fat | +236.8% |
| Contains more Mono. FatMonounsaturated fat | +63.6% |
