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  6. Couscous vs. Pastry

Couscous vs. Pastry — In-Depth Nutrition Comparison

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What are the main differences between Couscous and Pastry?

  • Pastry has more Vitamin B1, Iron, Vitamin B3, Vitamin B2, Manganese, Folate, Vitamin K, and Copper than Couscous.
  • Pastry's daily need coverage for Saturated Fat is 48% higher.
  • Couscous is lower in Sodium.

We used Couscous, cooked and Puff pastry, frozen, ready-to-bake types in this comparison.

Infographic

Couscous vs Pastry 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.
Couscous
Couscous
2
:
8
Pastry
Pastry
Contains less Sodium -98%
Contains more Selenium +13.6%
Contains more Calcium +25%
Contains more Iron +573.7%
Contains more Magnesium +100%
Contains more Phosphorus +172.7%
Contains more Zinc +103.8%
Contains more Copper +178%
Contains more Manganese +481%
Equal in Potassium - 61
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains less Sodium -98%
Contains more Selenium +13.6%
Contains more Calcium +25%
Contains more Iron +573.7%
Contains more Magnesium +100%
Contains more Phosphorus +172.7%
Contains more Zinc +103.8%
Contains more Copper +178%
Contains more Manganese +481%
Equal in Potassium - 61

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.
Couscous
Couscous
3
:
7
Pastry
Pastry
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +142.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +315.4%
Contains more Vitamin B1 +531.7%
Contains more Vitamin B2 +948.1%
Contains more Vitamin B3 +324%
Contains more Folate +420%
Contains more Vitamin K +16000%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +142.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +315.4%
Contains more Vitamin B1 +531.7%
Contains more Vitamin B2 +948.1%
Contains more Vitamin B3 +324%
Contains more Folate +420%
Contains more Vitamin K +16000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Pastry
Pastry
Contains more Water +753.8%
Contains more Protein +92.6%
Contains more Fats +23712.5%
Contains more Carbs +94.2%
Contains more Other +284.6%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Water +753.8%
Contains more Protein +92.6%
Contains more Fats +23712.5%
Contains more Carbs +94.2%
Contains more Other +284.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Pastry
Pastry
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +98068.2%
Contains more Polyunsaturated fat +7546.9%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +98068.2%
Contains more Polyunsaturated fat +7546.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Pastry Opinion
Net carbs 21.82g 43.6g Pastry
Protein 3.79g 7.3g Pastry
Fats 0.16g 38.1g Pastry
Carbs 23.22g 45.1g Pastry
Calories 112kcal 551kcal Pastry
Sugar 0.1g 0.74g Couscous
Fiber 1.4g 1.5g Pastry
Calcium 8mg 10mg Pastry
Iron 0.38mg 2.56mg Pastry
Magnesium 8mg 16mg Pastry
Phosphorus 22mg 60mg Pastry
Potassium 58mg 61mg Pastry
Sodium 5mg 249mg Couscous
Zinc 0.26mg 0.53mg Pastry
Copper 0.041mg 0.114mg Pastry
Manganese 0.084mg 0.488mg Pastry
Selenium 27.5µg 24.2µg Couscous
Vitamin A 0IU 1IU Pastry
Vitamin E 0.13mg 0.54mg Pastry
Vitamin B1 0.063mg 0.398mg Pastry
Vitamin B2 0.027mg 0.283mg Pastry
Vitamin B3 0.983mg 4.168mg Pastry
Vitamin B5 0.371mg 0mg Couscous
Vitamin B6 0.051mg 0.021mg Couscous
Folate 15µg 78µg Pastry
Vitamin K 0.1µg 16.1µg Pastry
Tryptophan 0.049mg 0.085mg Pastry
Threonine 0.1mg 0.196mg Pastry
Isoleucine 0.147mg 0.272mg Pastry
Leucine 0.259mg 0.508mg Pastry
Lysine 0.073mg 0.142mg Pastry
Methionine 0.059mg 0.129mg Pastry
Phenylalanine 0.184mg 0.362mg Pastry
Valine 0.162mg 0.308mg Pastry
Histidine 0.077mg 0.156mg Pastry
Saturated Fat 0.029g 9.643g Couscous
Monounsaturated Fat 0.022g 21.597g Pastry
Polyunsaturated fat 0.064g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pastry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Pastry
Minerals Daily Need Coverage Score
22%
Couscous
42%
Pastry

Comparison summary

Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 6)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $1.3)
Which food is richer in minerals?
Pastry
Pastry is relatively richer in minerals
Which food is richer in vitamins?
Pastry
Pastry is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 244mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 9.614g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.