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  6. Couscous vs. Gingerbread

Couscous vs. Gingerbread — In-Depth Nutrition Comparison

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A recap on differences between couscous and gingerbread

  • Couscous is higher in selenium, yet gingerbread is higher in iron, manganese, copper, magnesium, potassium, and vitamin B6.
  • Gingerbread covers your daily iron needs 31% more than couscous.
  • Couscous contains 2 times more selenium than gingerbread. While couscous contains 27.5µg of selenium, gingerbread contains only 16.3µg.
  • The amount of sodium in couscous is lower.
  • The glycemic index of couscous is lower.

Food varieties used in this article are Couscous, cooked and Cake, gingerbread, prepared from recipe.

Infographic

Couscous vs Gingerbread 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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +68.7%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +787.5%
Contains more PotassiumPotassium +656.9%
Contains more IronIron +657.9%
Contains more CopperCopper +375.6%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +145.5%
Contains more ManganeseManganese +713.1%

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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +201.6%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +76.8%
Contains more Vitamin B6Vitamin B6 +272.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.375mg

All nutrients comparison - raw data values

Nutrient Couscous Gingerbread DV% diff.
Iron 0.38mg 2.88mg 31%
Polyunsaturated fat 0.064g 4.216g 28%
Manganese 0.084mg 0.683mg 26%
Fats 0.16g 16.4g 25%
Selenium 27.5µg 16.3µg 20%
Saturated fat 0.029g 4.122g 19%
Monounsaturated fat 0.022g 7.124g 18%
Copper 0.041mg 0.195mg 17%
Magnesium 8mg 70mg 15%
Sodium 5mg 327mg 14%
Calories 112kcal 356kcal 12%
Vitamin B6 0.051mg 0.19mg 11%
Vitamin B1 0.063mg 0.19mg 11%
Potassium 58mg 439mg 11%
Cholesterol 0mg 32mg 11%
Vitamin B2 0.027mg 0.162mg 10%
Carbs 23.22g 49.2g 9%
Fiber 1.4g 6%
Calcium 8mg 71mg 6%
Vitamin B3 0.983mg 1.738mg 5%
Folate 15µg 33µg 5%
Phosphorus 22mg 54mg 5%
Vitamin B12 0µg 0.06µg 3%
Vitamin A 0µg 14µg 2%
Zinc 0.26mg 0.39mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Protein 3.79g 3.9g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 21.82g 49.2g N/A
Sugar 0.1g N/A
Vitamin B5 0.371mg 0.375mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.047mg 0%
Threonine 0.1mg 0.124mg 0%
Isoleucine 0.147mg 0.151mg 0%
Leucine 0.259mg 0.279mg 0%
Lysine 0.073mg 0.131mg 0%
Methionine 0.059mg 0.08mg 0%
Phenylalanine 0.184mg 0.195mg 0%
Valine 0.162mg 0.173mg 0%
Histidine 0.077mg 0.087mg 0%
Omega-3 - DHA 0g 0.003g 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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more WaterWater +159.2%
Contains more FatsFats +10150%
Contains more CarbsCarbs +111.9%
Contains more OtherOther +861.5%
~equal in Protein ~3.9g

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +32281.8%
Contains more Poly. FatPolyunsaturated fat +6487.5%

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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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.