Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Couscous
  5. Compare
  6. Couscous vs. Mashed potato

Couscous vs. Mashed potato — In-Depth Nutrition Comparison

Compare

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.

Infographic

Couscous vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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.
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.08mg

All nutrients comparison - raw data values

Nutrient Couscous Mashed potato 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

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
3% 15% 80%
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
22% 27% 51%
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%

People also compare

Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oats
Oats
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.