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  6. Couscous vs. Raisin

Couscous vs. Raisin — In-Depth Nutrition Comparison

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What are the differences between Couscous and Raisin?

  • Couscous is higher in Selenium, however, Raisin is richer in Copper, Potassium, Iron, Phosphorus, Vitamin B6, Manganese, Fiber, Vitamin B2, and Magnesium.
  • Couscous's daily need coverage for Selenium is 49% more.

We used Couscous, cooked and Raisins, seedless types in this article.

Infographic

Couscous vs Raisin 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
3
:
7
Raisin
Raisin
Contains less Sodium -54.5%
Contains more Zinc +18.2%
Contains more Selenium +4483.3%
Contains more Calcium +525%
Contains more Iron +394.7%
Contains more Magnesium +300%
Contains more Phosphorus +359.1%
Contains more Potassium +1191.4%
Contains more Copper +675.6%
Contains more Manganese +256%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains less Sodium -54.5%
Contains more Zinc +18.2%
Contains more Selenium +4483.3%
Contains more Calcium +525%
Contains more Iron +394.7%
Contains more Magnesium +300%
Contains more Phosphorus +359.1%
Contains more Potassium +1191.4%
Contains more Copper +675.6%
Contains more Manganese +256%

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
4
:
5
Raisin
Raisin
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +290.5%
Contains more Folate +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.3%
Contains more Vitamin B2 +363%
Contains more Vitamin B6 +241.2%
Contains more Vitamin K +3400%
Equal in Vitamin E - 0.12
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%
Raisin
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% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +290.5%
Contains more Folate +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.3%
Contains more Vitamin B2 +363%
Contains more Vitamin B6 +241.2%
Contains more Vitamin K +3400%
Equal in Vitamin E - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Raisin
Raisin
Contains more Protein +23.5%
Contains more Water +370.3%
Contains more Fats +187.5%
Contains more Carbs +241%
Contains more Other +615.4%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Protein +23.5%
Contains more Water +370.3%
Contains more Fats +187.5%
Contains more Carbs +241%
Contains more Other +615.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
2
:
1
Raisin
Raisin
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +73%
Contains more Monounsaturated Fat +131.8%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +73%
Contains more Monounsaturated Fat +131.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Raisin
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Raisin Opinion
Net carbs 21.82g 75.48g Raisin
Protein 3.79g 3.07g Couscous
Fats 0.16g 0.46g Raisin
Carbs 23.22g 79.18g Raisin
Calories 112kcal 299kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 0.1g 59.19g Couscous
Fiber 1.4g 3.7g Raisin
Calcium 8mg 50mg Raisin
Iron 0.38mg 1.88mg Raisin
Magnesium 8mg 32mg Raisin
Phosphorus 22mg 101mg Raisin
Potassium 58mg 749mg Raisin
Sodium 5mg 11mg Couscous
Zinc 0.26mg 0.22mg Couscous
Copper 0.041mg 0.318mg Raisin
Manganese 0.084mg 0.299mg Raisin
Selenium 27.5µg 0.6µg Couscous
Vitamin E 0.13mg 0.12mg Couscous
Vitamin C 0mg 2.3mg Raisin
Vitamin B1 0.063mg 0.106mg Raisin
Vitamin B2 0.027mg 0.125mg Raisin
Vitamin B3 0.983mg 0.766mg Couscous
Vitamin B5 0.371mg 0.095mg Couscous
Vitamin B6 0.051mg 0.174mg Raisin
Folate 15µg 5µg Couscous
Vitamin K 0.1µg 3.5µg Raisin
Tryptophan 0.049mg 0.05mg Raisin
Threonine 0.1mg 0.077mg Couscous
Isoleucine 0.147mg 0.057mg Couscous
Leucine 0.259mg 0.096mg Couscous
Lysine 0.073mg 0.084mg Raisin
Methionine 0.059mg 0.021mg Couscous
Phenylalanine 0.184mg 0.065mg Couscous
Valine 0.162mg 0.083mg Couscous
Histidine 0.077mg 0.072mg Couscous
Saturated Fat 0.029g 0.058g Couscous
Monounsaturated Fat 0.022g 0.051g Raisin
Polyunsaturated fat 0.064g 0.037g Couscous
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Raisin
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
12%
Raisin
Minerals Daily Need Coverage Score
22%
Couscous
37%
Raisin

Comparison summary

Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 1)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.3)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 59.09g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.