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  6. Couscous vs. Fruit preserves

Couscous vs. Fruit preserves — In-Depth Nutrition Comparison

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What are the main differences between couscous and fruit preserves?

  • Couscous is richer in selenium, vitamin B5, and vitamin B3, while fruit preserves are higher in vitamin C and copper.
  • Couscous's daily need coverage for selenium is 46% higher.
  • Fruit preserves have 27 times less vitamin B3 than couscous. Couscous has 0.983mg of vitamin B3, while fruit preserves have 0.036mg.
  • Couscous is lower in sugar.
  • Couscous has a higher glycemic index (65) than fruit preserves (51).

We used Couscous, cooked and Jams and preserves types in this comparison.

Infographic

Couscous vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +100%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -84.4%
Contains more ManganeseManganese +110%
Contains more SeleniumSelenium +1275%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +28.9%
Contains more CopperCopper +143.9%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin B1Vitamin B1 +293.8%
Contains more Vitamin B3Vitamin B3 +2630.6%
Contains more Vitamin B5Vitamin B5 +1755%
Contains more Vitamin B6Vitamin B6 +155%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +181.5%
Contains more CholineCholine +209.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Fruit preserves DV% diff.
Selenium 27.5µg 2µg 46%
Carbs 23.22g 68.86g 15%
Vitamin C 0mg 8.8mg 10%
Calories 112kcal 278kcal 8%
Copper 0.041mg 0.1mg 7%
Vitamin B5 0.371mg 0.02mg 7%
Protein 3.79g 0.37g 7%
Vitamin B3 0.983mg 0.036mg 6%
Vitamin B2 0.027mg 0.076mg 4%
Vitamin B1 0.063mg 0.016mg 4%
Zinc 0.26mg 0.06mg 2%
Manganese 0.084mg 0.04mg 2%
Vitamin B6 0.051mg 0.02mg 2%
Choline 3.3mg 10.2mg 1%
Iron 0.38mg 0.49mg 1%
Sodium 5mg 32mg 1%
Potassium 58mg 77mg 1%
Calcium 8mg 20mg 1%
Magnesium 8mg 4mg 1%
Fiber 1.4g 1.1g 1%
Folate 15µg 11µg 1%
Fats 0.16g 0.07g 0%
Net carbs 21.82g 67.76g N/A
Sugar 0.1g 48.5g N/A
Phosphorus 22mg 19mg 0%
Vitamin E 0.13mg 0.12mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.029g 0.01g 0%
Monounsaturated fat 0.022g 0.038g 0%
Polyunsaturated fat 0.064g 0g 0%
Tryptophan 0.049mg 0.008mg 0%
Threonine 0.1mg 0.023mg 0%
Isoleucine 0.147mg 0.017mg 0%
Leucine 0.259mg 0.037mg 0%
Lysine 0.073mg 0.03mg 0%
Methionine 0.059mg 0.001mg 0%
Phenylalanine 0.184mg 0.021mg 0%
Valine 0.162mg 0.021mg 0%
Histidine 0.077mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +924.3%
Contains more FatsFats +128.6%
Contains more WaterWater +138.2%
Contains more OtherOther +13%
Contains more CarbsCarbs +196.6%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +72.7%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.