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Couscous vs Pumpkin seed - In-Depth Nutrition Comparison

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Important differences between Couscous and Pumpkin seed

  • Couscous has more Vitamin B5, however Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 91% more.
  • Couscous has 7 times more Vitamin B5 than Pumpkin seed. Couscous has 0.371mg of Vitamin B5, while Pumpkin seed has 0.056mg.
  • Couscous is lower in Saturated Fat.

The food varieties used in the comparison are Couscous, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Couscous vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -72.2%
Contains more Calcium +587.5%
Contains more Iron +771.1%
Contains more Magnesium +3175%
Contains more Phosphorus +318.2%
Contains more Potassium +1484.5%
Contains more Zinc +3861.5%
Contains more Copper +1582.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains less Sodium -72.2%
Contains more Calcium +587.5%
Contains more Iron +771.1%
Contains more Magnesium +3175%
Contains more Phosphorus +318.2%
Contains more Potassium +1484.5%
Contains more Zinc +3861.5%
Contains more Copper +1582.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +243.7%
Contains more Vitamin B5 +562.5%
Contains more Vitamin B6 +37.8%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +92.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +243.7%
Contains more Vitamin B5 +562.5%
Contains more Vitamin B6 +37.8%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +92.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Pumpkin seed
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Pumpkin seed Opinion
Net carbs 21.82g 35.35g Pumpkin seed
Protein 3.79g 18.55g Pumpkin seed
Fats 0.16g 19.4g Pumpkin seed
Carbs 23.22g 53.75g Pumpkin seed
Calories 112kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 0.1g g Pumpkin seed
Fiber 1.4g 18.4g Pumpkin seed
Calcium 8mg 55mg Pumpkin seed
Iron 0.38mg 3.31mg Pumpkin seed
Magnesium 8mg 262mg Pumpkin seed
Phosphorus 22mg 92mg Pumpkin seed
Potassium 58mg 919mg Pumpkin seed
Sodium 5mg 18mg Couscous
Zinc 0.26mg 10.3mg Pumpkin seed
Copper 0.041mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.063mg 0.034mg Couscous
Vitamin B2 0.027mg 0.052mg Pumpkin seed
Vitamin B3 0.983mg 0.286mg Couscous
Vitamin B5 0.371mg 0.056mg Couscous
Vitamin B6 0.051mg 0.037mg Couscous
Folate 15µg 9µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg 0.326mg Pumpkin seed
Threonine 0.1mg 0.683mg Pumpkin seed
Isoleucine 0.147mg 0.956mg Pumpkin seed
Leucine 0.259mg 1.572mg Pumpkin seed
Lysine 0.073mg 1.386mg Pumpkin seed
Methionine 0.059mg 0.417mg Pumpkin seed
Phenylalanine 0.184mg 0.924mg Pumpkin seed
Valine 0.162mg 1.491mg Pumpkin seed
Histidine 0.077mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 3.67g Couscous
Monounsaturated Fat 0.022g 6.032g Pumpkin seed
Polyunsaturated fat 0.064g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
4
Pumpkin seed
Mineral Summary Score
7
Couscous
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
111%
Pumpkin seed
Carbohydrates
23%
Couscous
54%
Pumpkin seed
Fats
1%
Couscous
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 3.641g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 65)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.9)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.