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  6. Couscous vs. Mixed nuts

Couscous vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between couscous and mixed nuts?

  • Mixed nuts have more copper, manganese, phosphorus, magnesium, vitamin E, vitamin B3, zinc, iron, and vitamin B6 than couscous.
  • Mixed nuts' daily need coverage for copper is 96% higher.
  • Couscous is lower in saturated fat.
  • Couscous has a higher glycemic index (65) than mixed nuts (24).

We used Couscous, cooked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

Couscous vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +2762.5%
Contains more CalciumCalcium +1362.5%
Contains more PotassiumPotassium +989.7%
Contains more IronIron +586.8%
Contains more CopperCopper +2112.2%
Contains more ZincZinc +1192.3%
Contains more PhosphorusPhosphorus +1972.7%
Contains more ManganeseManganese +2328.6%
Contains more SeleniumSelenium +23.3%
~equal in Sodium ~5mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5915.4%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +625.9%
Contains more Vitamin B3Vitamin B3 +684.2%
Contains more Vitamin B5Vitamin B5 +207.3%
Contains more Vitamin B6Vitamin B6 +590.2%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +453.3%
Contains more CholineCholine +1475.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Mixed nuts DV% diff.
Polyunsaturated fat 0.064g 14.612g 97%
Copper 0.041mg 0.907mg 96%
Manganese 0.084mg 2.04mg 85%
Fats 0.16g 53.95g 83%
Monounsaturated fat 0.022g 28.488g 71%
Phosphorus 22mg 456mg 62%
Magnesium 8mg 229mg 53%
Vitamin E 0.13mg 7.82mg 51%
Vitamin B3 0.983mg 7.709mg 42%
Saturated fat 0.029g 8.711g 39%
Protein 3.79g 20.04g 33%
Zinc 0.26mg 3.36mg 28%
Iron 0.38mg 2.61mg 28%
Calories 112kcal 607kcal 25%
Vitamin B6 0.051mg 0.352mg 23%
Fiber 1.4g 7g 22%
Potassium 58mg 632mg 17%
Folate 15µg 83µg 17%
Vitamin B5 0.371mg 1.14mg 15%
Vitamin B2 0.027mg 0.196mg 13%
Selenium 27.5µg 33.9µg 12%
Vitamin B1 0.063mg 0.189mg 11%
Calcium 8mg 117mg 11%
Choline 3.3mg 52mg 9%
Vitamin K 0.1µg 5.7µg 5%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Carbs 23.22g 21.05g 1%
Net carbs 21.82g 14.05g N/A
Sugar 0.1g 4.15g N/A
Sodium 5mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.049mg 0.22mg 0%
Threonine 0.1mg 0.703mg 0%
Isoleucine 0.147mg 0.826mg 0%
Leucine 0.259mg 1.656mg 0%
Lysine 0.073mg 0.782mg 0%
Methionine 0.059mg 0.283mg 0%
Phenylalanine 0.184mg 1.182mg 0%
Valine 0.162mg 1.001mg 0%
Histidine 0.077mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3388.9%
Contains more ProteinProtein +428.8%
Contains more FatsFats +33618.8%
Contains more OtherOther +1007.7%
~equal in Carbs ~21.05g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +129390.9%
Contains more Poly. FatPolyunsaturated fat +22731.3%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.