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Couscous vs. Dulce de Leche — In-Depth Nutrition Comparison

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The main differences between couscous and dulce de Leche

  • Couscous is richer in selenium, yet dulce de Leche is richer in vitamin B2, phosphorus, calcium, choline, vitamin B12, vitamin B5, and potassium.
  • Daily need coverage for selenium for couscous is 45% higher.
  • Couscous contains less saturated fat.
  • Dulce de Leche has a lower glycemic index than couscous.

Food types used in this article are Couscous, cooked and Dulce de Leche.

Infographic

Couscous vs Dulce de Leche infographic
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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.
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more IronIron +123.5%
Contains more CopperCopper +925%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +4100%
Contains more SeleniumSelenium +918.5%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +3037.5%
Contains more PotassiumPotassium +503.4%
Contains more ZincZinc +203.8%
Contains more PhosphorusPhosphorus +777.3%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +293.8%
Contains more Vitamin B3Vitamin B3 +368.1%
Contains more Vitamin B6Vitamin B6 +218.8%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B5Vitamin B5 +125.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +2600%

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +152.8%
Contains more ProteinProtein +80.5%
Contains more FatsFats +4493.8%
Contains more CarbsCarbs +138.4%
Contains more OtherOther +573.1%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9640.9%
Contains more Poly. FatPolyunsaturated fat +485.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Dulce de Leche DV% diff.
Selenium 27.5µg 2.7µg 45%
Vitamin B2 0.027mg 0.405mg 29%
Calcium 8mg 251mg 24%
Phosphorus 22mg 193mg 24%
Saturated fat 0.029g 4.534g 20%
Choline 3.3mg 89.1mg 16%
Vitamin B12 0µg 0.31µg 13%
Fats 0.16g 7.35g 11%
Carbs 23.22g 55.35g 11%
Calories 112kcal 315kcal 10%
Cholesterol 0mg 29mg 10%
Potassium 58mg 350mg 9%
Vitamin B5 0.371mg 0.835mg 9%
Vitamin A 0µg 74µg 8%
Fiber 1.4g 0g 6%
Protein 3.79g 6.84g 6%
Zinc 0.26mg 0.79mg 5%
Sodium 5mg 129mg 5%
Vitamin B3 0.983mg 0.21mg 5%
Monounsaturated fat 0.022g 2.143g 5%
Vitamin B1 0.063mg 0.016mg 4%
Copper 0.041mg 0.004mg 4%
Manganese 0.084mg 0.002mg 4%
Vitamin B6 0.051mg 0.016mg 3%
Iron 0.38mg 0.17mg 3%
Magnesium 8mg 22mg 3%
Vitamin C 0mg 2.6mg 3%
Polyunsaturated fat 0.064g 0.375g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin K 0.1µg 1.3µg 1%
Folate 15µg 11µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 21.82g 55.35g N/A
Sugar 0.1g 49.74g N/A
Vitamin E 0.13mg 0.2mg 0%
Trans fat 0.364g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Dulce de Leche
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Dulce de Leche
Minerals Daily Need Coverage Score
22%
Couscous
27%
Dulce de Leche

Comparison summary

Which food is lower in glycemic index?
Dulce de Leche
Dulce de Leche is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Dulce de Leche
Dulce de Leche is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 49.64g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 124mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 4.505g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.