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  6. Couscous vs. Summer squash

Couscous vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between couscous and summer squash

  • Couscous has more selenium; however, summer squash is richer in vitamin C, vitamin B6, vitamin B2, and potassium.
  • Couscous covers your daily selenium needs 50% more than summer squash.
  • Couscous contains less sugar.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Couscous, cooked and Squash, summer, all varieties, raw.

Infographic

Couscous vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more SeleniumSelenium +13650%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +351.7%
Contains more CopperCopper +24.4%
Contains more ZincZinc +11.5%
Contains more PhosphorusPhosphorus +72.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +108.3%
~equal in Iron ~0.35mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B3Vitamin B3 +101.8%
Contains more Vitamin B5Vitamin B5 +139.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +425.9%
Contains more Vitamin B6Vitamin B6 +327.5%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +93.3%
Contains more CholineCholine +103%
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Summer squash DV% diff.
Selenium 27.5µg 0.2µg 50%
Vitamin C 0mg 17mg 19%
Vitamin B6 0.051mg 0.218mg 13%
Vitamin B2 0.027mg 0.142mg 9%
Carbs 23.22g 3.35g 7%
Potassium 58mg 262mg 6%
Calories 112kcal 16kcal 5%
Protein 3.79g 1.21g 5%
Manganese 0.084mg 0.175mg 4%
Folate 15µg 29µg 4%
Vitamin B5 0.371mg 0.155mg 4%
Vitamin B3 0.983mg 0.487mg 3%
Magnesium 8mg 17mg 2%
Vitamin K 0.1µg 3µg 2%
Phosphorus 22mg 38mg 2%
Choline 3.3mg 6.7mg 1%
Vitamin B1 0.063mg 0.048mg 1%
Fructose 0.95g 1%
Vitamin A 0µg 10µg 1%
Copper 0.041mg 0.051mg 1%
Fiber 1.4g 1.1g 1%
Calcium 8mg 15mg 1%
Fats 0.16g 0.18g 0%
Net carbs 21.82g 2.25g N/A
Iron 0.38mg 0.35mg 0%
Sugar 0.1g 2.2g N/A
Zinc 0.26mg 0.29mg 0%
Sodium 5mg 2mg 0%
Vitamin E 0.13mg 0.12mg 0%
Saturated fat 0.029g 0.044g 0%
Monounsaturated fat 0.022g 0.016g 0%
Polyunsaturated fat 0.064g 0.089g 0%
Tryptophan 0.049mg 0.011mg 0%
Threonine 0.1mg 0.028mg 0%
Isoleucine 0.147mg 0.042mg 0%
Leucine 0.259mg 0.069mg 0%
Lysine 0.073mg 0.065mg 0%
Methionine 0.059mg 0.017mg 0%
Phenylalanine 0.184mg 0.041mg 0%
Valine 0.162mg 0.053mg 0%
Histidine 0.077mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +213.2%
Contains more CarbsCarbs +593.1%
Contains more FatsFats +12.5%
Contains more WaterWater +30.4%
Contains more OtherOther +138.5%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -34.1%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +39.1%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.