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Couscous vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the differences between couscous and mandarin oranges?

  • Couscous is higher in selenium; however, mandarin oranges are richer in vitamin C and vitamin A.
  • Couscous's daily need coverage for selenium is 50% more.
  • Mandarin oranges contain 3 times less vitamin B3 than couscous. Couscous contains 0.983mg of vitamin B3, while mandarin oranges contain 0.376mg.
  • Couscous has less sugar.
  • Mandarin oranges have a lower glycemic index (47) than couscous (65).

We used Couscous, cooked and Tangerines, (mandarin oranges), raw types in this article.

Infographic

Couscous vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more IronIron +153.3%
Contains more ZincZinc +271.4%
Contains more ManganeseManganese +115.4%
Contains more SeleniumSelenium +27400%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +186.2%
Contains less SodiumSodium -60%
~equal in Copper ~0.042mg
~equal in Phosphorus ~20mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B3Vitamin B3 +161.4%
Contains more Vitamin B5Vitamin B5 +71.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more CholineCholine +209.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +367.9%
Contains more CarbsCarbs +74.1%
Contains more FatsFats +93.8%
Contains more WaterWater +17.4%
Contains more OtherOther +42.3%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Mono. FatMonounsaturated fat +172.7%
~equal in Polyunsaturated fat ~0.065g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Mandarin orange DV% diff.
Selenium 27.5µg 0.1µg 50%
Vitamin C 0mg 26.7mg 30%
Protein 3.79g 0.81g 6%
Vitamin B3 0.983mg 0.376mg 4%
Vitamin A 0µg 34µg 4%
Calories 112kcal 53kcal 3%
Iron 0.38mg 0.15mg 3%
Vitamin B5 0.371mg 0.216mg 3%
Fructose 2.4g 3%
Potassium 58mg 166mg 3%
Calcium 8mg 37mg 3%
Carbs 23.22g 13.34g 3%
Fiber 1.4g 1.8g 2%
Vitamin B6 0.051mg 0.078mg 2%
Zinc 0.26mg 0.07mg 2%
Manganese 0.084mg 0.039mg 2%
Vitamin B2 0.027mg 0.036mg 1%
Choline 3.3mg 10.2mg 1%
Magnesium 8mg 12mg 1%
Fats 0.16g 0.31g 0%
Net carbs 21.82g 11.54g N/A
Sugar 0.1g 10.58g N/A
Copper 0.041mg 0.042mg 0%
Phosphorus 22mg 20mg 0%
Sodium 5mg 2mg 0%
Vitamin E 0.13mg 0.2mg 0%
Vitamin B1 0.063mg 0.058mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 15µg 16µg 0%
Saturated fat 0.029g 0.039g 0%
Monounsaturated fat 0.022g 0.06g 0%
Polyunsaturated fat 0.064g 0.065g 0%
Tryptophan 0.049mg 0.002mg 0%
Threonine 0.1mg 0.016mg 0%
Isoleucine 0.147mg 0.017mg 0%
Leucine 0.259mg 0.028mg 0%
Lysine 0.073mg 0.032mg 0%
Methionine 0.059mg 0.002mg 0%
Phenylalanine 0.184mg 0.018mg 0%
Valine 0.162mg 0.021mg 0%
Histidine 0.077mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Mandarin orange
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
14%
Mandarin orange
Minerals Daily Need Coverage Score
22%
Couscous
7%
Mandarin orange

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 18)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $0.9)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 10.48g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.