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  6. Couscous vs. Brazil nut

Couscous vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between couscous and brazil nut?

  • The amount of selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, zinc, and iron in brazil nut is higher than in couscous.
  • Brazil nut's daily need coverage for selenium is 3435% more.
  • Couscous has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than couscous (65).

We used Couscous, cooked and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Couscous vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +4600%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +1036.2%
Contains more IronIron +539.5%
Contains more CopperCopper +4151.2%
Contains more ZincZinc +1461.5%
Contains more PhosphorusPhosphorus +3195.5%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1356%
Contains more SeleniumSelenium +6870.9%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B3Vitamin B3 +233.2%
Contains more Vitamin B5Vitamin B5 +101.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4246.2%
Contains more Vitamin B1Vitamin B1 +879.4%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B6Vitamin B6 +98%
Contains more FolateFolate +46.7%
Contains more CholineCholine +772.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Brazil nut DV% diff.
Selenium 27.5µg 1917µg 3435%
Copper 0.041mg 1.743mg 189%
Polyunsaturated fat 0.064g 24.399g 162%
Fats 0.16g 67.1g 103%
Phosphorus 22mg 725mg 100%
Magnesium 8mg 376mg 88%
Saturated fat 0.029g 16.134g 73%
Monounsaturated fat 0.022g 23.879g 60%
Manganese 0.084mg 1.223mg 50%
Vitamin B1 0.063mg 0.617mg 46%
Vitamin E 0.13mg 5.65mg 37%
Zinc 0.26mg 4.06mg 35%
Calories 112kcal 659kcal 27%
Iron 0.38mg 2.43mg 26%
Fiber 1.4g 7.5g 24%
Protein 3.79g 14.32g 21%
Potassium 58mg 659mg 18%
Calcium 8mg 160mg 15%
Choline 3.3mg 28.8mg 5%
Vitamin B6 0.051mg 0.101mg 4%
Carbs 23.22g 11.74g 4%
Vitamin B3 0.983mg 0.295mg 4%
Vitamin B5 0.371mg 0.184mg 4%
Folate 15µg 22µg 2%
Vitamin B2 0.027mg 0.035mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 21.82g 4.24g N/A
Sugar 0.1g 2.33g N/A
Starch 0.25g 0%
Sodium 5mg 3mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.049mg 0.135mg 0%
Threonine 0.1mg 0.365mg 0%
Isoleucine 0.147mg 0.518mg 0%
Leucine 0.259mg 1.19mg 0%
Lysine 0.073mg 0.49mg 0%
Methionine 0.059mg 1.124mg 0%
Phenylalanine 0.184mg 0.639mg 0%
Valine 0.162mg 0.76mg 0%
Histidine 0.077mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +97.8%
Contains more WaterWater +2021.9%
Contains more ProteinProtein +277.8%
Contains more FatsFats +41837.5%
Contains more OtherOther +1215.4%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +108440.9%
Contains more Poly. FatPolyunsaturated fat +38023.4%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.