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  6. Couscous vs. Potatoes, boiled, cooked without skin, flesh, without salt

Couscous vs. Potatoes, boiled, cooked without skin, flesh, without salt — In-Depth Nutrition Comparison

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What are the main differences between couscous and potatoes, boiled, cooked without skin, flesh, without salt?

  • Couscous is richer in selenium, while potatoes, boiled, cooked without skin, flesh, without salt is higher in vitamin B6, copper, vitamin C, and potassium.
  • Couscous's daily need coverage for selenium is 49% higher.

We used Couscous, cooked and Potatoes, boiled, cooked without skin, flesh, without salt types in this comparison.

Infographic

Couscous vs Potatoes, boiled, cooked without skin, flesh, without salt 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 14% 2.4% 29% 12% 56% 7.4% 17% 0.65% 18% 1.6%
Contains more IronIron +22.6%
Contains more SeleniumSelenium +9066.7%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +465.5%
Contains more CopperCopper +307.3%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +66.7%
~equal in Calcium ~8mg
~equal in Zinc ~0.27mg
~equal in Sodium ~5mg

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
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 25% 0% 0.2% 0% 25% 4.4% 25% 31% 62% 0% 5.5% 6.8%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more Vitamin B6Vitamin B6 +427.5%
Contains more Vitamin KVitamin K +2100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Potatoes, boiled, cooked without skin, flesh, without salt DV% diff.
Selenium 27.5µg 0.3µg 49%
Vitamin B6 0.051mg 0.269mg 17%
Copper 0.041mg 0.167mg 14%
Vitamin C 0mg 7.4mg 8%
Potassium 58mg 328mg 8%
Protein 3.79g 1.71g 4%
Magnesium 8mg 20mg 3%
Phosphorus 22mg 40mg 3%
Vitamin B1 0.063mg 0.098mg 3%
Vitamin B5 0.371mg 0.509mg 3%
Fiber 1.4g 1.8g 2%
Manganese 0.084mg 0.14mg 2%
Vitamin B3 0.983mg 1.312mg 2%
Vitamin K 0.1µg 2.2µg 2%
Folate 15µg 9µg 2%
Choline 3.3mg 13.2mg 2%
Calories 112kcal 86kcal 1%
Carbs 23.22g 20.01g 1%
Iron 0.38mg 0.31mg 1%
Vitamin E 0.13mg 0.01mg 1%
Vitamin B2 0.027mg 0.019mg 1%
Fats 0.16g 0.1g 0%
Net carbs 21.82g 18.21g N/A
Calcium 8mg 8mg 0%
Sugar 0.1g 0.89g N/A
Zinc 0.26mg 0.27mg 0%
Sodium 5mg 5mg 0%
Saturated fat 0.029g 0.026g 0%
Monounsaturated fat 0.022g 0.002g 0%
Polyunsaturated fat 0.064g 0.043g 0%
Tryptophan 0.049mg 0.027mg 0%
Threonine 0.1mg 0.062mg 0%
Isoleucine 0.147mg 0.07mg 0%
Leucine 0.259mg 0.103mg 0%
Lysine 0.073mg 0.104mg 0%
Methionine 0.059mg 0.027mg 0%
Phenylalanine 0.184mg 0.076mg 0%
Valine 0.162mg 0.096mg 0%
Histidine 0.077mg 0.038mg 0%
Fructose 0.28g 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% 20% 77%
Protein: 1.71 g
Fats: 0.1 g
Carbs: 20.01 g
Water: 77.46 g
Other: 0.72 g
Contains more ProteinProtein +121.6%
Contains more FatsFats +60%
Contains more CarbsCarbs +16%
Contains more OtherOther +176.9%
~equal in Water ~77.46g

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +48.8%
Contains less Sat. FatSaturated fat -10.3%

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. Potatoes, boiled, cooked without skin, flesh, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170440/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.