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  6. Couscous vs. Mandarin orange

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

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%

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

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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. 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.