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  6. Couscous vs. Marshmallow

Couscous vs. Marshmallow — In-Depth Nutrition Comparison

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A recap on differences between couscous and marshmallow

  • Couscous is higher in selenium, vitamin B5, vitamin B3, fiber, and vitamin B1, yet marshmallow is higher in copper.
  • Couscous covers your daily selenium needs 47% more than marshmallow.
  • Couscous contains 74 times more vitamin B5 than marshmallow. While couscous contains 0.371mg of vitamin B5, marshmallow contains only 0.005mg.
  • The amount of sugar in couscous is lower.

Food varieties used in this article are Couscous, cooked and Candies, marshmallows.

Infographic

Couscous vs Marshmallow infographic
Infographic link

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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +1060%
Contains more IronIron +65.2%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +950%
Contains more SeleniumSelenium +1517.6%
Contains more CopperCopper +136.6%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6200%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B3Vitamin B3 +1160.3%
Contains more Vitamin B5Vitamin B5 +7320%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +3200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Marshmallow DV% diff.
Selenium 27.5µg 1.7µg 47%
Carbs 23.22g 81.3g 19%
Calories 112kcal 318kcal 10%
Vitamin B5 0.371mg 0.005mg 7%
Vitamin B3 0.983mg 0.078mg 6%
Copper 0.041mg 0.097mg 6%
Vitamin B1 0.063mg 0.001mg 5%
Fiber 1.4g 0.1g 5%
Folate 15µg 1µg 4%
Vitamin B6 0.051mg 0.003mg 4%
Protein 3.79g 1.8g 4%
Sodium 5mg 80mg 3%
Manganese 0.084mg 0.008mg 3%
Vitamin B2 0.027mg 0.001mg 2%
Phosphorus 22mg 8mg 2%
Zinc 0.26mg 0.04mg 2%
Iron 0.38mg 0.23mg 2%
Potassium 58mg 5mg 2%
Vitamin E 0.13mg 0mg 1%
Calcium 8mg 3mg 1%
Magnesium 8mg 2mg 1%
Choline 3.3mg 0.1mg 1%
Fats 0.16g 0.2g 0%
Net carbs 21.82g 81.2g N/A
Sugar 0.1g 57.56g N/A
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.029g 0.056g 0%
Monounsaturated fat 0.022g 0.08g 0%
Polyunsaturated fat 0.064g 0.047g 0%
Tryptophan 0.049mg 0mg 0%
Threonine 0.1mg 0.035mg 0%
Isoleucine 0.147mg 0.028mg 0%
Leucine 0.259mg 0.066mg 0%
Lysine 0.073mg 0.077mg 0%
Methionine 0.059mg 0.015mg 0%
Phenylalanine 0.184mg 0.042mg 0%
Valine 0.162mg 0.05mg 0%
Histidine 0.077mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +110.6%
Contains more WaterWater +342.5%
Contains more FatsFats +25%
Contains more CarbsCarbs +250.1%
Contains more OtherOther +15.4%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -48.2%
Contains more Poly. FatPolyunsaturated fat +36.2%
Contains more Mono. FatMonounsaturated fat +263.6%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.