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  6. Couscous vs. Grape leaves

Couscous vs. Grape leaves — In-Depth Nutrition Comparison

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Summary of differences between couscous and grape leaves

  • Couscous has more selenium; however, grape leaves are higher in vitamin A, manganese, vitamin K, copper, fiber, calcium, iron, vitamin B6, and vitamin B2.
  • Grape leaves cover your daily need for vitamin A, 550% more than couscous.
  • Couscous has 31 times more selenium than grape leaves. While couscous has 27.5µg of selenium, grape leaves have only 0.9µg.

These are the specific foods used in this comparison Couscous, cooked and Grape leaves, raw.

Infographic

Couscous vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +2955.6%
Contains more MagnesiumMagnesium +1087.5%
Contains more CalciumCalcium +4437.5%
Contains more PotassiumPotassium +369%
Contains more IronIron +592.1%
Contains more CopperCopper +912.2%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +313.6%
Contains more ManganeseManganese +3298.8%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B5Vitamin B5 +60.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1438.5%
Contains more Vitamin B2Vitamin B2 +1211.1%
Contains more Vitamin B3Vitamin B3 +140.3%
Contains more Vitamin B6Vitamin B6 +684.3%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +453.3%
Contains more CholineCholine +287.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 0.084mg 2.855mg 120%
Vitamin K 0.1µg 108.6µg 90%
Selenium 27.5µg 0.9µg 48%
Copper 0.041mg 0.415mg 42%
Fiber 1.4g 11g 38%
Calcium 8mg 363mg 36%
Iron 0.38mg 2.63mg 28%
Vitamin B6 0.051mg 0.4mg 27%
Vitamin B2 0.027mg 0.354mg 25%
Magnesium 8mg 95mg 21%
Folate 15µg 83µg 17%
Vitamin C 0mg 11.1mg 12%
Vitamin E 0.13mg 2mg 12%
Phosphorus 22mg 91mg 10%
Vitamin B3 0.983mg 2.362mg 9%
Polyunsaturated fat 0.064g 1.065g 7%
Potassium 58mg 272mg 6%
Protein 3.79g 5.6g 4%
Zinc 0.26mg 0.67mg 4%
Vitamin B5 0.371mg 0.231mg 3%
Fats 0.16g 2.12g 3%
Choline 3.3mg 12.8mg 2%
Carbs 23.22g 17.31g 2%
Vitamin B1 0.063mg 0.04mg 2%
Saturated fat 0.029g 0.336g 1%
Calories 112kcal 93kcal 1%
Net carbs 21.82g 6.31g N/A
Sugar 0.1g 6.3g N/A
Sodium 5mg 9mg 0%
Monounsaturated fat 0.022g 0.081g 0%
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%

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more CarbsCarbs +34.1%
Contains more ProteinProtein +47.8%
Contains more FatsFats +1225%
Contains more OtherOther +534.6%
~equal in Water ~73.32g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +268.2%
Contains more Poly. FatPolyunsaturated fat +1564.1%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.