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  6. Couscous vs. Pomegranate

Couscous vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between couscous and pomegranate

  • Couscous is higher in selenium, yet pomegranate is higher in vitamin K, copper, vitamin C, fiber, folate, and potassium.
  • Couscous covers your daily selenium needs 49% more than pomegranate.
  • Couscous contains 3 times more vitamin B3 than pomegranate. While couscous contains 0.983mg of vitamin B3, pomegranate contains only 0.293mg.
  • The amount of sugar in couscous is lower.

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

Infographic

Couscous vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more IronIron +26.7%
Contains more SeleniumSelenium +5400%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +306.9%
Contains more CopperCopper +285.4%
Contains more ZincZinc +34.6%
Contains more PhosphorusPhosphorus +63.6%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +41.7%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B3Vitamin B3 +235.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +361.5%
Contains more Vitamin B2Vitamin B2 +96.3%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +153.3%
Contains more CholineCholine +130.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B5 ~0.377mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Pomegranate DV% diff.
Selenium 27.5µg 0.5µg 49%
Vitamin K 0.1µg 16.4µg 14%
Copper 0.041mg 0.158mg 13%
Vitamin C 0mg 10.2mg 11%
Fiber 1.4g 4g 10%
Folate 15µg 38µg 6%
Potassium 58mg 236mg 5%
Vitamin B3 0.983mg 0.293mg 4%
Protein 3.79g 1.67g 4%
Vitamin E 0.13mg 0.6mg 3%
Vitamin B6 0.051mg 0.075mg 2%
Vitamin B2 0.027mg 0.053mg 2%
Fats 0.16g 1.17g 2%
Manganese 0.084mg 0.119mg 2%
Phosphorus 22mg 36mg 2%
Carbs 23.22g 18.7g 2%
Zinc 0.26mg 0.35mg 1%
Iron 0.38mg 0.3mg 1%
Magnesium 8mg 12mg 1%
Choline 3.3mg 7.6mg 1%
Calories 112kcal 83kcal 1%
Net carbs 21.82g 14.7g N/A
Calcium 8mg 10mg 0%
Sugar 0.1g 13.67g N/A
Sodium 5mg 3mg 0%
Vitamin B1 0.063mg 0.067mg 0%
Vitamin B5 0.371mg 0.377mg 0%
Saturated fat 0.029g 0.12g 0%
Monounsaturated fat 0.022g 0.093g 0%
Polyunsaturated fat 0.064g 0.079g 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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +126.9%
Contains more CarbsCarbs +24.2%
Contains more FatsFats +631.3%
Contains more OtherOther +103.8%
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -75.8%
Contains more Mono. FatMonounsaturated fat +322.7%
Contains more Poly. FatPolyunsaturated fat +23.4%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.