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  6. Couscous vs. Papaya

Couscous vs. Papaya — In-Depth Nutrition Comparison

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A recap on differences between couscous and papaya

  • Couscous is higher in selenium, yet papaya is higher in vitamin C, vitamin A, and folate.
  • Papaya covers your daily vitamin C needs 68% more than couscous.
  • Couscous contains 46 times more selenium than papaya. While couscous contains 27.5µg of selenium, papaya contains only 0.6µg.
  • The amount of sugar in couscous is lower.
  • The glycemic index of papaya is lower.

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

Infographic

Couscous vs Papaya 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%
Papaya
Papaya
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more IronIron +52%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +110%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +213.8%
~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%
Papaya
Papaya
6
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin B1Vitamin B1 +173.9%
Contains more Vitamin B3Vitamin B3 +175.4%
Contains more Vitamin B5Vitamin B5 +94.2%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +130.8%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +146.7%
Contains more CholineCholine +84.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Papaya DV% diff.
Vitamin C 0mg 60.9mg 68%
Selenium 27.5µg 0.6µg 49%
Protein 3.79g 0.47g 7%
Folate 15µg 37µg 6%
Fructose 3.73g 5%
Vitamin A 0µg 47µg 5%
Vitamin B5 0.371mg 0.191mg 4%
Carbs 23.22g 10.82g 4%
Vitamin B3 0.983mg 0.357mg 4%
Potassium 58mg 182mg 4%
Calories 112kcal 43kcal 3%
Vitamin B1 0.063mg 0.023mg 3%
Magnesium 8mg 21mg 3%
Zinc 0.26mg 0.08mg 2%
Phosphorus 22mg 10mg 2%
Vitamin K 0.1µg 2.6µg 2%
Manganese 0.084mg 0.04mg 2%
Iron 0.38mg 0.25mg 2%
Choline 3.3mg 6.1mg 1%
Vitamin B6 0.051mg 0.038mg 1%
Fiber 1.4g 1.7g 1%
Calcium 8mg 20mg 1%
Vitamin E 0.13mg 0.3mg 1%
Fats 0.16g 0.26g 0%
Net carbs 21.82g 9.12g N/A
Sugar 0.1g 7.82g N/A
Copper 0.041mg 0.045mg 0%
Sodium 5mg 8mg 0%
Vitamin B2 0.027mg 0.027mg 0%
Saturated fat 0.029g 0.081g 0%
Monounsaturated fat 0.022g 0.072g 0%
Polyunsaturated fat 0.064g 0.058g 0%
Tryptophan 0.049mg 0.008mg 0%
Threonine 0.1mg 0.011mg 0%
Isoleucine 0.147mg 0.008mg 0%
Leucine 0.259mg 0.016mg 0%
Lysine 0.073mg 0.025mg 0%
Methionine 0.059mg 0.002mg 0%
Phenylalanine 0.184mg 0.009mg 0%
Valine 0.162mg 0.01mg 0%
Histidine 0.077mg 0.005mg 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
Papaya
Papaya
3
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +706.4%
Contains more CarbsCarbs +114.6%
Contains more FatsFats +62.5%
Contains more WaterWater +21.3%
Contains more OtherOther +50%

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
Papaya
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains less Sat. FatSaturated fat -64.2%
Contains more Mono. FatMonounsaturated fat +227.3%
~equal in Polyunsaturated fat ~0.058g

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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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.