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Couscous vs. Pound cake — In-Depth Nutrition Comparison

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How are couscous and pound cake different?

  • Couscous is higher in selenium; however, pound cake is richer in vitamin B2, phosphorus, vitamin B12, iron, choline, and vitamin B1.
  • Daily need coverage for selenium for couscous is 41% higher.
  • Couscous has less sodium.
  • Pound cake has a lower glycemic index (54) than couscous (65).

Couscous, cooked and Cake, pound, commercially prepared, butter (includes fresh and frozen) are the varieties used in this article.

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Couscous vs Pound cake 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 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +450%
Contains more CalciumCalcium +487.5%
Contains more PotassiumPotassium +156.9%
Contains more IronIron +289.5%
Contains more ZincZinc +65.4%
Contains more PhosphorusPhosphorus +536.4%
Contains more ManganeseManganese +31%
~equal in Magnesium ~8mg
~equal in Copper ~0.042mg

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 0% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +174.6%
Contains more Vitamin B2Vitamin B2 +822.2%
Contains more Vitamin B3Vitamin B3 +64.3%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +180%
Contains more CholineCholine +1887.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Couscous Pound cake DV% diff.
Selenium 27.5µg 5µg 41%
Saturated fat 0.029g 4.811g 22%
Cholesterol 0mg 66mg 22%
Polyunsaturated fat 0.064g 3.419g 22%
Fats 0.16g 13.96g 21%
Vitamin B2 0.027mg 0.249mg 17%
Phosphorus 22mg 140mg 17%
Sodium 5mg 377mg 16%
Vitamin B12 0µg 0.36µg 15%
Threonine 0.1mg 153mg 15%
Iron 0.38mg 1.48mg 14%
Calories 112kcal 353kcal 12%
Choline 3.3mg 65.6mg 11%
Carbs 23.22g 53.64g 10%
Vitamin B1 0.063mg 0.173mg 9%
Vitamin A 0µg 70µg 8%
Folate 15µg 42µg 7%
Starch 17.36g 7%
Monounsaturated fat 0.022g 3.02g 7%
Vitamin D 0µg 0.8µg 4%
Vitamin B3 0.983mg 1.615mg 4%
Calcium 8mg 47mg 4%
Vitamin D 0IU 34IU 4%
Fiber 1.4g 0.6g 3%
Vitamin E 0.13mg 0.65mg 3%
Potassium 58mg 149mg 3%
Vitamin B5 0.371mg 0.485mg 2%
Protein 3.79g 5g 2%
Zinc 0.26mg 0.43mg 2%
Vitamin B6 0.051mg 0.036mg 1%
Vitamin K 0.1µg 1.7µg 1%
Manganese 0.084mg 0.11mg 1%
Net carbs 21.82g 53.04g N/A
Magnesium 8mg 8mg 0%
Sugar 0.1g 33.36g N/A
Copper 0.041mg 0.042mg 0%
Trans fat 0.192g N/A
Tryptophan 0.049mg 0.041mg 0%
Isoleucine 0.147mg 0.204mg 0%
Leucine 0.259mg 0.397mg 0%
Lysine 0.073mg 0.198mg 0%
Methionine 0.059mg 0.117mg 0%
Phenylalanine 0.184mg 0.239mg 0%
Valine 0.162mg 0.249mg 0%
Histidine 0.077mg 0.117mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g N/A

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
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more WaterWater +180.5%
Contains more ProteinProtein +31.9%
Contains more FatsFats +8625%
Contains more CarbsCarbs +131%
Contains more OtherOther +488.5%

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
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +13627.3%
Contains more Poly. FatPolyunsaturated fat +5242.2%

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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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.