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  6. Couscous vs. Quince

Couscous vs. Quince — In-Depth Nutrition Comparison

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A recap on differences between Couscous and Quince

  • Couscous is higher in Selenium, and Vitamin B5, yet Quince is higher in Vitamin C, and Copper.
  • Couscous covers your daily Selenium needs 49% more than Quince.
  • Couscous contains 5 times more Vitamin B3 than Quince. While Couscous contains 0.983mg of Vitamin B3, Quince contains only 0.2mg.

Food varieties used in this article are Couscous, cooked and Quinces, raw.

Infographic

Couscous vs Quince 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.
Couscous
Couscous
4
:
5
Quince
Quince
Contains more Phosphorus +29.4%
Contains more Zinc +550%
Contains more Selenium +4483.3%
Contains more Calcium +37.5%
Contains more Iron +84.2%
Contains more Potassium +239.7%
Contains less Sodium -20%
Contains more Copper +217.1%
Equal in Magnesium - 8
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Quince
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 27% 6% 8% 18% 1% 2% 44% 0% 4%
Contains more Phosphorus +29.4%
Contains more Zinc +550%
Contains more Selenium +4483.3%
Contains more Calcium +37.5%
Contains more Iron +84.2%
Contains more Potassium +239.7%
Contains less Sodium -20%
Contains more Copper +217.1%
Equal in Magnesium - 8

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.
Couscous
Couscous
8
:
3
Quince
Quince
Contains more Vitamin B1 +215%
Contains more Vitamin B3 +391.5%
Contains more Vitamin B5 +358%
Contains more Vitamin B6 +27.5%
Contains more Folate +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.1%
Couscous
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%
Quince
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 50% 5% 7% 4% 5% 10% 3% 0% 0%
Contains more Vitamin B1 +215%
Contains more Vitamin B3 +391.5%
Contains more Vitamin B5 +358%
Contains more Vitamin B6 +27.5%
Contains more Folate +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
3
:
2
Quince
Quince
Contains more Protein +847.5%
Contains more Fats +60%
Contains more Carbs +51.8%
Contains more Water +15.5%
Contains more Other +53.8%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Quince
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 g
Contains more Protein +847.5%
Contains more Fats +60%
Contains more Carbs +51.8%
Contains more Water +15.5%
Contains more Other +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Quince
Quince
Contains more Polyunsaturated fat +28%
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +63.6%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Quince
10% 38% 52%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +28%
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Quince
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Couscous Quince Opinion
Net carbs 21.82g 13.4g Couscous
Protein 3.79g 0.4g Couscous
Fats 0.16g 0.1g Couscous
Carbs 23.22g 15.3g Couscous
Calories 112kcal 57kcal Couscous
Sugar 0.1g Quince
Fiber 1.4g 1.9g Quince
Calcium 8mg 11mg Quince
Iron 0.38mg 0.7mg Quince
Magnesium 8mg 8mg
Phosphorus 22mg 17mg Couscous
Potassium 58mg 197mg Quince
Sodium 5mg 4mg Quince
Zinc 0.26mg 0.04mg Couscous
Copper 0.041mg 0.13mg Quince
Manganese 0.084mg Couscous
Selenium 27.5µg 0.6µg Couscous
Vitamin A 0IU 40IU Quince
Vitamin A RAE 0µg 2µg Quince
Vitamin E 0.13mg Couscous
Vitamin C 0mg 15mg Quince
Vitamin B1 0.063mg 0.02mg Couscous
Vitamin B2 0.027mg 0.03mg Quince
Vitamin B3 0.983mg 0.2mg Couscous
Vitamin B5 0.371mg 0.081mg Couscous
Vitamin B6 0.051mg 0.04mg Couscous
Folate 15µg 3µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.029g 0.01g Quince
Monounsaturated Fat 0.022g 0.036g Quince
Polyunsaturated fat 0.064g 0.05g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Quince
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Couscous
7%
Quince
Minerals Daily Need Coverage Score
22%
Couscous
11%
Quince

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Quince
Quince contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 30)
Which food is cheaper?
Quince
Quince is cheaper (difference - $0.6)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.