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  6. Couscous vs. Dulce de Leche

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
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 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%

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

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%

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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. 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.