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  6. Couscous vs. Potato salad

Couscous vs. Potato salad — In-Depth Nutrition Comparison

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Summary of differences between couscous and potato salad

  • Couscous has more selenium; however, potato salad is higher in vitamin C, copper, vitamin B6, and potassium.
  • Couscous covers your daily need for selenium, 43% more than potato salad.
  • Couscous has less saturated fat.
  • The glycemic index of couscous is higher.

These are the specific foods used in this comparison Couscous, cooked and Potato salad, home-prepared.

Infographic

Couscous vs Potato salad infographic
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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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +570.7%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +337.9%
Contains more IronIron +71.1%
Contains more CopperCopper +187.8%
Contains more ZincZinc +19.2%
Contains more PhosphorusPhosphorus +136.4%
Contains more ManganeseManganese +20.2%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more Vitamin B6Vitamin B6 +176.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.89mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Potato salad DV% diff.
Selenium 27.5µg 4.1µg 43%
Polyunsaturated fat 0.064g 3.737g 24%
Sodium 5mg 529mg 23%
Cholesterol 0mg 68mg 23%
Fats 0.16g 8.2g 12%
Vitamin C 0mg 10mg 11%
Copper 0.041mg 0.118mg 9%
Vitamin B6 0.051mg 0.141mg 7%
Potassium 58mg 254mg 6%
Saturated fat 0.029g 1.429g 6%
Monounsaturated fat 0.022g 2.48g 6%
Phosphorus 22mg 52mg 4%
Carbs 23.22g 11.17g 4%
Vitamin A 0µg 32µg 4%
Iron 0.38mg 0.65mg 3%
Vitamin B5 0.371mg 0.534mg 3%
Vitamin B2 0.027mg 0.06mg 3%
Protein 3.79g 2.68g 2%
Folate 15µg 7µg 2%
Calories 112kcal 143kcal 2%
Magnesium 8mg 15mg 2%
Choline 3.3mg 1%
Vitamin B1 0.063mg 0.077mg 1%
Calcium 8mg 19mg 1%
Manganese 0.084mg 0.101mg 1%
Vitamin B3 0.983mg 0.89mg 1%
Vitamin E 0.13mg 1%
Net carbs 21.82g 9.87g N/A
Sugar 0.1g N/A
Fiber 1.4g 1.3g 0%
Zinc 0.26mg 0.31mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.042mg 0%
Threonine 0.1mg 0.116mg 0%
Isoleucine 0.147mg 0.141mg 0%
Leucine 0.259mg 0.202mg 0%
Lysine 0.073mg 0.171mg 0%
Methionine 0.059mg 0.066mg 0%
Phenylalanine 0.184mg 0.135mg 0%
Valine 0.162mg 0.172mg 0%
Histidine 0.077mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +41.4%
Contains more CarbsCarbs +107.9%
Contains more FatsFats +5025%
Contains more OtherOther +650%
~equal in Water ~76g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +11172.7%
Contains more Poly. FatPolyunsaturated fat +5739.1%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.