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Couscous vs. Sapodilla — In-Depth Nutrition Comparison

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Important differences between couscous and sapodillas

  • Couscous has more selenium and vitamin B1; however, sapodillas have more vitamin C, fiber, and iron.
  • Couscous's daily need coverage for selenium is 49% more.
  • Couscous has a higher glycemic index than sapodillas.

The food varieties used in the comparison are Couscous, cooked and Sapodilla, raw.

Infographic

Couscous vs Sapodilla infographic
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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.
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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +232.8%
Contains more IronIron +110.5%
Contains more CopperCopper +109.8%

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.
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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +391.5%
Contains more Vitamin B5Vitamin B5 +47.2%
Contains more Vitamin B6Vitamin B6 +37.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +761.4%
Contains more CarbsCarbs +16.3%
Contains more FatsFats +587.5%
Contains more OtherOther +92.3%
~equal in Water ~78g

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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Poly. FatPolyunsaturated fat +481.8%
Contains more Mono. FatMonounsaturated fat +2268.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Sapodilla DV% diff.
Selenium 27.5µg 0.6µg 49%
Vitamin C 0mg 14.7mg 16%
Fiber 1.4g 5.3g 16%
Protein 3.79g 0.44g 7%
Vitamin B1 0.063mg 0mg 5%
Iron 0.38mg 0.8mg 5%
Vitamin B3 0.983mg 0.2mg 5%
Copper 0.041mg 0.086mg 5%
Manganese 0.084mg 4%
Potassium 58mg 193mg 4%
Vitamin B5 0.371mg 0.252mg 2%
Monounsaturated fat 0.022g 0.521g 1%
Saturated fat 0.029g 0.194g 1%
Choline 3.3mg 1%
Vitamin B6 0.051mg 0.037mg 1%
Vitamin B2 0.027mg 0.02mg 1%
Calories 112kcal 83kcal 1%
Vitamin E 0.13mg 1%
Magnesium 8mg 12mg 1%
Fats 0.16g 1.1g 1%
Phosphorus 22mg 12mg 1%
Zinc 0.26mg 0.1mg 1%
Carbs 23.22g 19.96g 1%
Calcium 8mg 21mg 1%
Net carbs 21.82g 14.66g N/A
Sugar 0.1g N/A
Sodium 5mg 12mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0%
Folate 15µg 14µg 0%
Polyunsaturated fat 0.064g 0.011g 0%
Tryptophan 0.049mg 0.005mg 0%
Threonine 0.1mg 0.012mg 0%
Isoleucine 0.147mg 0.015mg 0%
Leucine 0.259mg 0.024mg 0%
Lysine 0.073mg 0.039mg 0%
Methionine 0.059mg 0.003mg 0%
Phenylalanine 0.184mg 0.013mg 0%
Valine 0.162mg 0.016mg 0%
Histidine 0.077mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Sapodilla
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Sapodilla
Minerals Daily Need Coverage Score
22%
Couscous
10%
Sapodilla

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 28)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $1.3)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.165g)
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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.