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  6. Couscous vs. Prunes

Couscous vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between couscous and prunes

  • Couscous has more selenium; however, prunes are richer in vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, vitamin B6, manganese, and magnesium.
  • Prunes cover your daily vitamin K needs 49% more than couscous.
  • Prunes have 92 times less selenium than couscous. Couscous has 27.5µg of selenium, while prunes have 0.3µg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of prunes is 29.

Specific food types used in this comparison are Couscous, cooked and Plums, dried (prunes), uncooked.

Infographic

Couscous vs Prunes 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%
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more SeleniumSelenium +9066.7%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +1162.1%
Contains more IronIron +144.7%
Contains more CopperCopper +585.4%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +213.6%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +256%

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%
Prunes
Prunes
9
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more FolateFolate +275%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +230.8%
Contains more Vitamin B2Vitamin B2 +588.9%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B6Vitamin B6 +302%
Contains more Vitamin KVitamin K +59400%
Contains more CholineCholine +206.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Prunes DV% diff.
Vitamin K 0.1µg 59.5µg 50%
Selenium 27.5µg 0.3µg 49%
Copper 0.041mg 0.281mg 27%
Fiber 1.4g 7.1g 23%
Potassium 58mg 732mg 20%
Fructose 12.45g 16%
Carbs 23.22g 63.88g 14%
Vitamin B6 0.051mg 0.205mg 12%
Vitamin B2 0.027mg 0.186mg 12%
Manganese 0.084mg 0.299mg 9%
Magnesium 8mg 41mg 8%
Phosphorus 22mg 69mg 7%
Iron 0.38mg 0.93mg 7%
Vitamin B3 0.983mg 1.882mg 6%
Calories 112kcal 240kcal 6%
Vitamin A 0µg 39µg 4%
Calcium 8mg 43mg 4%
Folate 15µg 4µg 3%
Protein 3.79g 2.18g 3%
Starch 5.11g 2%
Vitamin E 0.13mg 0.43mg 2%
Zinc 0.26mg 0.44mg 2%
Vitamin C 0mg 0.6mg 1%
Choline 3.3mg 10.1mg 1%
Vitamin B5 0.371mg 0.422mg 1%
Vitamin B1 0.063mg 0.051mg 1%
Fats 0.16g 0.38g 0%
Net carbs 21.82g 56.78g N/A
Sugar 0.1g 38.13g N/A
Sodium 5mg 2mg 0%
Saturated fat 0.029g 0.088g 0%
Monounsaturated fat 0.022g 0.053g 0%
Polyunsaturated fat 0.064g 0.062g 0%
Tryptophan 0.049mg 0.025mg 0%
Threonine 0.1mg 0.049mg 0%
Isoleucine 0.147mg 0.041mg 0%
Leucine 0.259mg 0.066mg 0%
Lysine 0.073mg 0.05mg 0%
Methionine 0.059mg 0.016mg 0%
Phenylalanine 0.184mg 0.052mg 0%
Valine 0.162mg 0.056mg 0%
Histidine 0.077mg 0.027mg 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
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +73.9%
Contains more WaterWater +134.7%
Contains more FatsFats +137.5%
Contains more CarbsCarbs +175.1%
Contains more OtherOther +915.4%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +140.9%
~equal in Polyunsaturated fat ~0.062g

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.