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  6. Couscous vs. Orange

Couscous vs. Orange — In-Depth Nutrition Comparison

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How are couscous and oranges different?

  • Couscous is higher in selenium; however, oranges are richer in vitamin C.
  • Daily need coverage for vitamin C for oranges is 59% higher.
  • Couscous contains 55 times more selenium than oranges. While couscous contains 27.5µg of selenium, oranges contain only 0.5µg.
  • Couscous has less sugar.
  • Oranges have a lower glycemic index (45) than couscous (65).

Couscous, cooked and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Couscous vs Orange 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%
Orange
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +280%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +236%
Contains more SeleniumSelenium +5400%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +212.1%
Contains less SodiumSodium -100%
~equal in Copper ~0.045mg

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B3Vitamin B3 +248.6%
Contains more Vitamin B5Vitamin B5 +48.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +100%
Contains more CholineCholine +154.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Selenium 27.5µg 0.5µg 49%
Protein 3.79g 0.94g 6%
Folate 15µg 30µg 4%
Carbs 23.22g 11.75g 4%
Vitamin B3 0.983mg 0.282mg 4%
Potassium 58mg 181mg 4%
Iron 0.38mg 0.1mg 4%
Fiber 1.4g 2.4g 4%
Calories 112kcal 47kcal 3%
Manganese 0.084mg 0.025mg 3%
Calcium 8mg 40mg 3%
Vitamin B5 0.371mg 0.25mg 2%
Vitamin B1 0.063mg 0.087mg 2%
Zinc 0.26mg 0.07mg 2%
Phosphorus 22mg 14mg 1%
Vitamin B6 0.051mg 0.06mg 1%
Vitamin B2 0.027mg 0.04mg 1%
Choline 3.3mg 8.4mg 1%
Vitamin A 0µg 11µg 1%
Fats 0.16g 0.12g 0%
Net carbs 21.82g 9.35g N/A
Magnesium 8mg 10mg 0%
Sugar 0.1g 9.35g N/A
Copper 0.041mg 0.045mg 0%
Sodium 5mg 0mg 0%
Vitamin E 0.13mg 0.18mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.029g 0.015g 0%
Monounsaturated fat 0.022g 0.023g 0%
Polyunsaturated fat 0.064g 0.025g 0%
Tryptophan 0.049mg 0.009mg 0%
Threonine 0.1mg 0.015mg 0%
Isoleucine 0.147mg 0.025mg 0%
Leucine 0.259mg 0.023mg 0%
Lysine 0.073mg 0.047mg 0%
Methionine 0.059mg 0.02mg 0%
Phenylalanine 0.184mg 0.031mg 0%
Valine 0.162mg 0.04mg 0%
Histidine 0.077mg 0.018mg 0%

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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +303.2%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +97.6%
Contains more WaterWater +19.5%
Contains more OtherOther +69.2%

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +156%
Contains less Sat. FatSaturated fat -48.3%
~equal in Monounsaturated fat ~0.023g

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.