Couscous vs. Pumpkin pie — In-Depth Nutrition Comparison
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A recap on differences between couscous and pumpkin pie
- Couscous is higher in selenium, yet pumpkin pie is higher in vitamin A, vitamin B1,2, copper, vitamin K, vitamin B1, and phosphorus.
- Pumpkin pie covers your daily vitamin A needs 69% more than couscous.
- Couscous contains 5 times more selenium than pumpkin pie. While couscous contains 27.5µg of selenium, pumpkin pie contains only 5.4µg.
- The amount of sodium in couscous is lower.
Food varieties used in this article are Couscous, cooked and Pie, pumpkin, commercially prepared.
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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.
| Contains less SodiumSodium | -97.9% |
| Contains more SeleniumSelenium | +409.3% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +187.9% |
| Contains more IronIron | +136.8% |
| Contains more CopperCopper | +261% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +268.2% |
| Contains more ManganeseManganese | +170.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +484.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +181% |
| Contains more Vitamin B2Vitamin B2 | +359.3% |
| Contains more Vitamin B3Vitamin B3 | +12.6% |
| Contains more Vitamin B5Vitamin B5 | +21.8% |
| Contains more Vitamin B6Vitamin B6 | +23.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +13100% |
| Contains more FolateFolate | +73.3% |
| Contains more CholineCholine | +1036.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more WaterWater | +44% |
| Contains more FatsFats | +5993.8% |
| Contains more CarbsCarbs | +50% |
| Contains more OtherOther | +334.6% |
~equal in
Protein
~3.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +20809.1% |
| Contains more Poly. FatPolyunsaturated fat | +2665.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 0µg | 448µg | 50% |
| Selenium | 27.5µg | 5.4µg | 40% |
| Fats | 0.16g | 9.75g | 15% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Copper | 0.041mg | 0.148mg | 12% |
| Polyunsaturated fat | 0.064g | 1.77g | 11% |
| Monounsaturated fat | 0.022g | 4.6g | 11% |
| Vitamin K | 0.1µg | 13.2µg | 11% |
| Vitamin B1 | 0.063mg | 0.177mg | 10% |
| Sodium | 5mg | 239mg | 10% |
| Cholesterol | 0mg | 26mg | 9% |
| Saturated fat | 0.029g | 1.988g | 9% |
| Phosphorus | 22mg | 81mg | 8% |
| Vitamin B2 | 0.027mg | 0.124mg | 7% |
| Calories | 112kcal | 243kcal | 7% |
| Iron | 0.38mg | 0.9mg | 7% |
| Manganese | 0.084mg | 0.227mg | 6% |
| Choline | 3.3mg | 37.5mg | 6% |
| Calcium | 8mg | 64mg | 6% |
| Starch | 10.73g | 4% | |
| Carbs | 23.22g | 34.83g | 4% |
| Fructose | 2.85g | 4% | |
| Vitamin E | 0.13mg | 0.76mg | 4% |
| Folate | 15µg | 26µg | 3% |
| Potassium | 58mg | 167mg | 3% |
| Fiber | 1.4g | 1.8g | 2% |
| Vitamin B5 | 0.371mg | 0.452mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin B3 | 0.983mg | 1.107mg | 1% |
| Magnesium | 8mg | 14mg | 1% |
| Zinc | 0.26mg | 0.39mg | 1% |
| Vitamin B6 | 0.051mg | 0.063mg | 1% |
| Protein | 3.79g | 3.9g | 0% |
| Net carbs | 21.82g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 0.1g | 18.88g | N/A |
| Tryptophan | 0.049mg | 0.048mg | 0% |
| Threonine | 0.1mg | 0.154mg | 0% |
| Isoleucine | 0.147mg | 0.158mg | 0% |
| Leucine | 0.259mg | 0.297mg | 0% |
| Lysine | 0.073mg | 0.192mg | 0% |
| Methionine | 0.059mg | 0.249mg | 0% |
| Phenylalanine | 0.184mg | 0.175mg | 0% |
| Valine | 0.162mg | 0.211mg | 0% |
| Histidine | 0.077mg | 0.088mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
32%
Minerals Daily Need Coverage Score
22%
26%
Comparison summary
Which food is lower in glycemic index?
Pumpkin pie is lower in glycemic index (difference - 6)
Which food is cheaper?
Pumpkin pie is cheaper (difference - $1.3)
Which food is richer in minerals?
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 18.78g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 1.959g)