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  6. Couscous vs. Orange juice

Couscous vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between couscous and orange juice

  • Couscous is higher in selenium, yet orange juice is higher in vitamin C.
  • Orange juice covers your daily vitamin C needs 56% more than couscous.
  • Couscous contains 275 times more selenium than orange juice. While couscous contains 27.5µg of selenium, orange juice contains only 0.1µg.
  • The amount of sugar in couscous is lower.
  • The glycemic index of orange juice is lower.

Food varieties used in this article are Couscous, cooked and Orange juice, raw.

Infographic

Couscous vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more IronIron +90%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +29.4%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +27400%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +244.8%
Contains less SodiumSodium -80%
~equal in Copper ~0.044mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +95.3%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more FolateFolate +100%
Contains more CholineCholine +87.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +441.4%
Contains more CarbsCarbs +123.3%
Contains more FatsFats +25%
Contains more WaterWater +21.7%
Contains more OtherOther +53.8%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +60%
Contains less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +63.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Selenium 27.5µg 0.1µg 50%
Protein 3.79g 0.7g 6%
Fiber 1.4g 0.2g 5%
Folate 15µg 30µg 4%
Vitamin B5 0.371mg 0.19mg 4%
Carbs 23.22g 10.4g 4%
Vitamin B3 0.983mg 0.4mg 4%
Potassium 58mg 200mg 4%
Calories 112kcal 45kcal 3%
Manganese 0.084mg 0.014mg 3%
Zinc 0.26mg 0.05mg 2%
Vitamin B1 0.063mg 0.09mg 2%
Iron 0.38mg 0.2mg 2%
Vitamin B6 0.051mg 0.04mg 1%
Choline 3.3mg 6.2mg 1%
Vitamin A 0µg 10µg 1%
Vitamin E 0.13mg 0.04mg 1%
Phosphorus 22mg 17mg 1%
Magnesium 8mg 11mg 1%
Fats 0.16g 0.2g 0%
Net carbs 21.82g 10.2g N/A
Calcium 8mg 11mg 0%
Sugar 0.1g 8.4g N/A
Copper 0.041mg 0.044mg 0%
Sodium 5mg 1mg 0%
Vitamin B2 0.027mg 0.03mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.029g 0.024g 0%
Monounsaturated fat 0.022g 0.036g 0%
Polyunsaturated fat 0.064g 0.04g 0%
Tryptophan 0.049mg 0.002mg 0%
Threonine 0.1mg 0.008mg 0%
Isoleucine 0.147mg 0.008mg 0%
Leucine 0.259mg 0.013mg 0%
Lysine 0.073mg 0.009mg 0%
Methionine 0.059mg 0.003mg 0%
Phenylalanine 0.184mg 0.009mg 0%
Valine 0.162mg 0.011mg 0%
Histidine 0.077mg 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Orange juice
Minerals Daily Need Coverage Score
22%
Couscous
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 15)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1.3)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 8.3g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.