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  6. Couscous vs. Pumpkin seeds

Couscous vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between couscous and pumpkin seeds

  • Couscous has more vitamin B5; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 91% more.
  • Couscous has 7 times more vitamin B5 than pumpkin seeds. Couscous has 0.371mg of vitamin B5, while pumpkin seeds have 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 seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -72.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +1484.5%
Contains more IronIron +771.1%
Contains more CopperCopper +1582.9%
Contains more ZincZinc +3861.5%
Contains more PhosphorusPhosphorus +318.2%
Contains more ManganeseManganese +490.5%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin B3Vitamin B3 +243.7%
Contains more Vitamin B5Vitamin B5 +562.5%
Contains more Vitamin B6Vitamin B6 +37.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +92.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Pumpkin seeds DV% diff.
Zinc 0.26mg 10.3mg 91%
Copper 0.041mg 0.69mg 72%
Fiber 1.4g 18.4g 68%
Magnesium 8mg 262mg 60%
Polyunsaturated fat 0.064g 8.844g 59%
Selenium 27.5µg 50%
Iron 0.38mg 3.31mg 37%
Fats 0.16g 19.4g 30%
Protein 3.79g 18.55g 30%
Potassium 58mg 919mg 25%
Manganese 0.084mg 0.496mg 18%
Calories 112kcal 446kcal 17%
Saturated fat 0.029g 3.67g 17%
Monounsaturated fat 0.022g 6.032g 15%
Carbs 23.22g 53.75g 10%
Phosphorus 22mg 92mg 10%
Vitamin B5 0.371mg 0.056mg 6%
Calcium 8mg 55mg 5%
Vitamin B3 0.983mg 0.286mg 4%
Folate 15µg 9µg 2%
Vitamin B1 0.063mg 0.034mg 2%
Vitamin B2 0.027mg 0.052mg 2%
Sodium 5mg 18mg 1%
Vitamin E 0.13mg 1%
Vitamin B6 0.051mg 0.037mg 1%
Choline 3.3mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 21.82g 35.35g N/A
Sugar 0.1g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.326mg 0%
Threonine 0.1mg 0.683mg 0%
Isoleucine 0.147mg 0.956mg 0%
Leucine 0.259mg 1.572mg 0%
Lysine 0.073mg 1.386mg 0%
Methionine 0.059mg 0.417mg 0%
Phenylalanine 0.184mg 0.924mg 0%
Valine 0.162mg 1.491mg 0%
Histidine 0.077mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1512.7%
Contains more ProteinProtein +389.4%
Contains more FatsFats +12025%
Contains more CarbsCarbs +131.5%
Contains more OtherOther +1361.5%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +27318.2%
Contains more Poly. FatPolyunsaturated fat +13718.8%

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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. Pumpkin seeds - 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.