Couscous vs. Mashed potato — In-Depth Nutrition Comparison
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How are couscous and mashed potato different?
- Couscous has more selenium; however, mashed potato is richer in potassium, vitamin B6, phosphorus, and polyunsaturated fat.
- Couscous covers your daily need for selenium, 49% more than mashed potato.
- Couscous contains less sodium.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of couscous is 65.
Couscous, cooked and Fast foods, potato, mashed types were used in this article.
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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.
| Contains more IronIron | +22.6% |
| Contains more CopperCopper | +17.1% |
| Contains more ZincZinc | +18.2% |
| Contains less SodiumSodium | -98.4% |
| Contains more SeleniumSelenium | +3337.5% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +393.1% |
| Contains more PhosphorusPhosphorus | +168.2% |
| Contains more ManganeseManganese | +16.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +320% |
| Contains more Vitamin B2Vitamin B2 | +80% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +223.1% |
| Contains more Vitamin B6Vitamin B6 | +135.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more CholineCholine | +306.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +129.7% |
| Contains more CarbsCarbs | +58.5% |
| Contains more FatsFats | +1662.5% |
| Contains more OtherOther | +384.6% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -95% |
| Contains more Mono. FatMonounsaturated fat | +3172.7% |
| Contains more Poly. FatPolyunsaturated fat | +1996.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 27.5µg | 0.8µg | 49% |
| Sodium | 5mg | 306mg | 13% |
| Polyunsaturated fat | 0.064g | 1.342g | 9% |
| Potassium | 58mg | 286mg | 7% |
| Vitamin B5 | 0.371mg | 7% | |
| Vitamin B6 | 0.051mg | 0.12mg | 5% |
| Vitamin K | 0.1µg | 5.9µg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Phosphorus | 22mg | 59mg | 5% |
| Starch | 12.1g | 5% | |
| Protein | 3.79g | 1.65g | 4% |
| Vitamin B1 | 0.063mg | 0.015mg | 4% |
| Fats | 0.16g | 2.82g | 4% |
| Carbs | 23.22g | 14.65g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Choline | 3.3mg | 13.4mg | 2% |
| Saturated fat | 0.029g | 0.577g | 2% |
| Monounsaturated fat | 0.022g | 0.72g | 2% |
| Magnesium | 8mg | 15mg | 2% |
| Vitamin E | 0.13mg | 0.42mg | 2% |
| Folate | 15µg | 9µg | 2% |
| Calories | 112kcal | 89kcal | 1% |
| Vitamin B3 | 0.983mg | 1.08mg | 1% |
| Vitamin B2 | 0.027mg | 0.015mg | 1% |
| Manganese | 0.084mg | 0.098mg | 1% |
| Copper | 0.041mg | 0.035mg | 1% |
| Iron | 0.38mg | 0.31mg | 1% |
| Calcium | 8mg | 18mg | 1% |
| Net carbs | 21.82g | 13.35g | N/A |
| Sugar | 0.1g | 0.5g | N/A |
| Fiber | 1.4g | 1.3g | 0% |
| Zinc | 0.26mg | 0.22mg | 0% |
| Trans fat | 0.105g | N/A | |
| 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
22%
15%
Comparison summary
Which food is cheaper?
Mashed potato is cheaper (difference - $1.3)
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 301mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.548g)
Which food is lower in glycemic index?
Couscous is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.