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  6. Couscous vs. Dried fruit

Couscous vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between couscous and dried fruit

  • Couscous has more selenium, while dried fruit has more vitamin A, copper, potassium, iron, vitamin E, fiber, vitamin B3, vitamin B6, and phosphorus.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit contains 13 times less selenium than couscous. Couscous contains 27.5µg of selenium, while dried fruit contains 2.2µg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of couscous is 65.

The food types used in this comparison are Couscous, cooked and Apricots, dried, sulfured, uncooked.

Infographic

Couscous vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +1903.4%
Contains more IronIron +600%
Contains more CopperCopper +736.6%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +222.7%
Contains more ManganeseManganese +179.8%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +320%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3230.8%
Contains more Vitamin B2Vitamin B2 +174.1%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin KVitamin K +3000%
Contains more CholineCholine +321.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Dried fruit DV% diff.
Selenium 27.5µg 2.2µg 46%
Copper 0.041mg 0.343mg 34%
Potassium 58mg 1162mg 32%
Iron 0.38mg 2.66mg 29%
Vitamin E 0.13mg 4.33mg 28%
Fiber 1.4g 7.3g 24%
Vitamin A 0µg 180µg 20%
Fructose 12.47g 16%
Carbs 23.22g 62.64g 13%
Vitamin B3 0.983mg 2.589mg 10%
Phosphorus 22mg 71mg 7%
Vitamin B6 0.051mg 0.143mg 7%
Manganese 0.084mg 0.235mg 7%
Calories 112kcal 241kcal 6%
Magnesium 8mg 32mg 6%
Calcium 8mg 55mg 5%
Vitamin B1 0.063mg 0.015mg 4%
Vitamin B2 0.027mg 0.074mg 4%
Vitamin K 0.1µg 3.1µg 3%
Vitamin B5 0.371mg 0.516mg 3%
Choline 3.3mg 13.9mg 2%
Protein 3.79g 3.39g 1%
Zinc 0.26mg 0.39mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.16g 0.51g 1%
Folate 15µg 10µg 1%
Net carbs 21.82g 55.34g N/A
Sugar 0.1g 53.44g N/A
Starch 0.35g 0%
Sodium 5mg 10mg 0%
Saturated fat 0.029g 0.017g 0%
Monounsaturated fat 0.022g 0.074g 0%
Polyunsaturated fat 0.064g 0.074g 0%
Tryptophan 0.049mg 0.016mg 0%
Threonine 0.1mg 0.073mg 0%
Isoleucine 0.147mg 0.063mg 0%
Leucine 0.259mg 0.105mg 0%
Lysine 0.073mg 0.083mg 0%
Methionine 0.059mg 0.015mg 0%
Phenylalanine 0.184mg 0.062mg 0%
Valine 0.162mg 0.078mg 0%
Histidine 0.077mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +11.8%
Contains more WaterWater +134.9%
Contains more FatsFats +218.8%
Contains more CarbsCarbs +169.8%
Contains more OtherOther +888.5%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +236.4%
Contains more Poly. FatPolyunsaturated fat +15.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.