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Couscous vs. Grape — In-Depth Nutrition Comparison

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Significant differences between couscous and grapes

  • Couscous has more selenium and vitamin B5; however, grapes are richer in manganese and vitamin K.
  • Couscous covers your daily selenium needs 50% more than grapes.
  • Grapes have 15 times less vitamin B5 than couscous. Couscous has 0.371mg of vitamin B5, while grapes have 0.024mg.
  • Couscous contains less sugar.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of grapes is 49.

Specific food types used in this comparison are Couscous, cooked and Grapes, american type (slip skin), raw.

Infographic

Couscous vs Grape 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%
Grape
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +31%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +120%
Contains more SeleniumSelenium +27400%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +229.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +754.8%
~equal in Copper ~0.04mg

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%
Grape
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin B3Vitamin B3 +227.7%
Contains more Vitamin B5Vitamin B5 +1445.8%
Contains more FolateFolate +275%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B1Vitamin B1 +46%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B6Vitamin B6 +115.7%
Contains more Vitamin KVitamin K +14500%
Contains more CholineCholine +69.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Grape
3
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +501.6%
Contains more CarbsCarbs +35.4%
Contains more FatsFats +118.8%
Contains more WaterWater +12%
Contains more OtherOther +119.2%

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
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +59.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Grape DV% diff.
Selenium 27.5µg 0.1µg 50%
Manganese 0.084mg 0.718mg 28%
Vitamin K 0.1µg 14.6µg 12%
Vitamin B5 0.371mg 0.024mg 7%
Protein 3.79g 0.63g 6%
Vitamin B6 0.051mg 0.11mg 5%
Vitamin C 0mg 4mg 4%
Vitamin B3 0.983mg 0.3mg 4%
Potassium 58mg 191mg 4%
Folate 15µg 4µg 3%
Calories 112kcal 67kcal 2%
Phosphorus 22mg 10mg 2%
Vitamin B2 0.027mg 0.057mg 2%
Vitamin B1 0.063mg 0.092mg 2%
Zinc 0.26mg 0.04mg 2%
Fiber 1.4g 0.9g 2%
Carbs 23.22g 17.15g 2%
Vitamin A 0µg 5µg 1%
Iron 0.38mg 0.29mg 1%
Calcium 8mg 14mg 1%
Magnesium 8mg 5mg 1%
Fats 0.16g 0.35g 0%
Net carbs 21.82g 16.25g N/A
Sugar 0.1g 16.25g N/A
Copper 0.041mg 0.04mg 0%
Sodium 5mg 2mg 0%
Vitamin E 0.13mg 0.19mg 0%
Choline 3.3mg 5.6mg 0%
Saturated fat 0.029g 0.114g 0%
Monounsaturated fat 0.022g 0.014g 0%
Polyunsaturated fat 0.064g 0.102g 0%
Tryptophan 0.049mg 0.003mg 0%
Threonine 0.1mg 0.017mg 0%
Isoleucine 0.147mg 0.005mg 0%
Leucine 0.259mg 0.013mg 0%
Lysine 0.073mg 0.014mg 0%
Methionine 0.059mg 0.021mg 0%
Phenylalanine 0.184mg 0.013mg 0%
Valine 0.162mg 0.017mg 0%
Histidine 0.077mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Grape
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
10%
Grape
Minerals Daily Need Coverage Score
22%
Couscous
15%
Grape

Comparison summary

Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 16)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.8)
Which food is richer in vitamins?
Grape
Grape is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 16.15g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.085g)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.