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  6. Couscous vs. Passion fruit

Couscous vs. Passion fruit — In-Depth Nutrition Comparison

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Significant differences between couscous and passion fruit

  • Couscous has more selenium and vitamin B1; however, passion fruit is richer in fiber, vitamin C, vitamin A, iron, potassium, vitamin B2, and phosphorus.
  • Couscous covers your daily selenium needs 49% more than passion fruit.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of passion fruit is 16.

Specific food types used in this comparison are Couscous, cooked and Passion-fruit, (granadilla), purple, raw.

Infographic

Couscous vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more ZincZinc +160%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +500%
Contains more IronIron +321.1%
Contains more CopperCopper +109.8%
Contains more PhosphorusPhosphorus +209.1%

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B6Vitamin B6 +96.1%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +130.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Couscous Passion fruit DV% diff.
Selenium 27.5µg 0.6µg 49%
Fiber 1.4g 10.4g 36%
Vitamin C 0mg 30mg 33%
Iron 0.38mg 1.6mg 15%
Potassium 58mg 348mg 9%
Vitamin B2 0.027mg 0.13mg 8%
Vitamin B5 0.371mg 7%
Vitamin A 0µg 64µg 7%
Phosphorus 22mg 68mg 7%
Copper 0.041mg 0.086mg 5%
Vitamin B1 0.063mg 0mg 5%
Magnesium 8mg 29mg 5%
Vitamin B6 0.051mg 0.1mg 4%
Manganese 0.084mg 4%
Vitamin B3 0.983mg 1.5mg 3%
Protein 3.79g 2.2g 3%
Polyunsaturated fat 0.064g 0.411g 2%
Vitamin K 0.1µg 0.7µg 1%
Choline 3.3mg 7.6mg 1%
Calories 112kcal 97kcal 1%
Vitamin E 0.13mg 0.02mg 1%
Sodium 5mg 28mg 1%
Fats 0.16g 0.7g 1%
Zinc 0.26mg 0.1mg 1%
Carbs 23.22g 23.38g 0%
Net carbs 21.82g 12.98g N/A
Calcium 8mg 12mg 0%
Sugar 0.1g 11.2g N/A
Folate 15µg 14µg 0%
Saturated fat 0.029g 0.059g 0%
Monounsaturated fat 0.022g 0.086g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +72.3%
Contains more FatsFats +337.5%
Contains more OtherOther +203.8%
~equal in Carbs ~23.38g
~equal in Water ~72.93g

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -50.8%
Contains more Mono. FatMonounsaturated fat +290.9%
Contains more Poly. FatPolyunsaturated fat +542.2%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.