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  6. Couscous vs. Mulberry

Couscous vs. Mulberry — In-Depth Nutrition Comparison

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How are Couscous and Mulberry different?

  • Couscous is higher in Selenium, however, Mulberry is richer in Vitamin C, Iron, Vitamin K, and Vitamin B2.
  • Daily need coverage for Selenium from Couscous is 49% higher.

Couscous, cooked and Mulberries, raw are the varieties used in this article.

Infographic

Couscous vs Mulberry 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.
Couscous
Couscous
4
:
6
Mulberry
Mulberry
Contains less Sodium -50%
Contains more Zinc +116.7%
Contains more Selenium +4483.3%
Contains more Calcium +387.5%
Contains more Iron +386.8%
Contains more Magnesium +125%
Contains more Phosphorus +72.7%
Contains more Potassium +234.5%
Contains more Copper +46.3%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains less Sodium -50%
Contains more Zinc +116.7%
Contains more Selenium +4483.3%
Contains more Calcium +387.5%
Contains more Iron +386.8%
Contains more Magnesium +125%
Contains more Phosphorus +72.7%
Contains more Potassium +234.5%
Contains more Copper +46.3%

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.
Couscous
Couscous
5
:
5
Mulberry
Mulberry
Contains more Vitamin B1 +117.2%
Contains more Vitamin B3 +58.5%
Contains more Folate +150%
Contains more Vitamin A +∞%
Contains more Vitamin E +569.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +274.1%
Contains more Vitamin K +7700%
Equal in Vitamin B6 - 0.05
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin B1 +117.2%
Contains more Vitamin B3 +58.5%
Contains more Folate +150%
Contains more Vitamin A +∞%
Contains more Vitamin E +569.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +274.1%
Contains more Vitamin K +7700%
Equal in Vitamin B6 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Mulberry
Mulberry
Contains more Protein +163.2%
Contains more Carbs +136.9%
Contains more Fats +143.8%
Contains more Water +20.8%
Contains more Other +165.4%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +163.2%
Contains more Carbs +136.9%
Contains more Fats +143.8%
Contains more Water +20.8%
Contains more Other +165.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
0
:
3
Mulberry
Mulberry
Contains more Monounsaturated Fat +86.4%
Contains more Polyunsaturated fat +223.4%
Equal in Saturated Fat - 0.027
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +86.4%
Contains more Polyunsaturated fat +223.4%
Equal in Saturated Fat - 0.027

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Mulberry
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Mulberry Opinion
Net carbs 21.82g 8.1g Couscous
Protein 3.79g 1.44g Couscous
Fats 0.16g 0.39g Mulberry
Carbs 23.22g 9.8g Couscous
Calories 112kcal 43kcal Couscous
Sugar 0.1g 8.1g Couscous
Fiber 1.4g 1.7g Mulberry
Calcium 8mg 39mg Mulberry
Iron 0.38mg 1.85mg Mulberry
Magnesium 8mg 18mg Mulberry
Phosphorus 22mg 38mg Mulberry
Potassium 58mg 194mg Mulberry
Sodium 5mg 10mg Couscous
Zinc 0.26mg 0.12mg Couscous
Copper 0.041mg 0.06mg Mulberry
Manganese 0.084mg Couscous
Selenium 27.5µg 0.6µg Couscous
Vitamin A 0IU 25IU Mulberry
Vitamin A RAE 0µg 1µg Mulberry
Vitamin E 0.13mg 0.87mg Mulberry
Vitamin C 0mg 36.4mg Mulberry
Vitamin B1 0.063mg 0.029mg Couscous
Vitamin B2 0.027mg 0.101mg Mulberry
Vitamin B3 0.983mg 0.62mg Couscous
Vitamin B5 0.371mg Couscous
Vitamin B6 0.051mg 0.05mg Couscous
Folate 15µg 6µg Couscous
Vitamin K 0.1µg 7.8µg Mulberry
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.029g 0.027g Mulberry
Monounsaturated Fat 0.022g 0.041g Mulberry
Polyunsaturated fat 0.064g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Couscous
18%
Mulberry
Minerals Daily Need Coverage Score
22%
Couscous
16%
Mulberry

Comparison summary

Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 40)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.9)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 8g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.