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  6. Couscous vs. Watercress

Couscous vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between couscous and watercress

  • Couscous has more selenium; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, potassium, vitamin B2, manganese, vitamin B6, and vitamin E.
  • Watercress covers your daily vitamin K needs 208% more than couscous.
  • Watercress has 31 times less selenium than couscous. Couscous has 27.5µg of selenium, while watercress has 0.9µg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Couscous, cooked and Watercress, raw.

Infographic

Couscous vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +90%
Contains more ZincZinc +136.4%
Contains less SodiumSodium -87.8%
Contains more SeleniumSelenium +2955.6%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +469%
Contains more CopperCopper +87.8%
Contains more PhosphorusPhosphorus +172.7%
Contains more ManganeseManganese +190.5%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +391.5%
Contains more Vitamin B5Vitamin B5 +19.7%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +669.2%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more Vitamin KVitamin K +249900%
Contains more CholineCholine +172.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin C 0mg 43mg 48%
Selenium 27.5µg 0.9µg 48%
Vitamin A 0µg 160µg 18%
Calcium 8mg 120mg 11%
Potassium 58mg 330mg 8%
Manganese 0.084mg 0.244mg 7%
Vitamin B2 0.027mg 0.12mg 7%
Carbs 23.22g 1.29g 7%
Vitamin E 0.13mg 1mg 6%
Vitamin B6 0.051mg 0.129mg 6%
Vitamin B3 0.983mg 0.2mg 5%
Phosphorus 22mg 60mg 5%
Calories 112kcal 11kcal 5%
Fiber 1.4g 0.5g 4%
Copper 0.041mg 0.077mg 4%
Protein 3.79g 2.3g 3%
Magnesium 8mg 21mg 3%
Folate 15µg 9µg 2%
Vitamin B1 0.063mg 0.09mg 2%
Sodium 5mg 41mg 2%
Iron 0.38mg 0.2mg 2%
Zinc 0.26mg 0.11mg 1%
Vitamin B5 0.371mg 0.31mg 1%
Choline 3.3mg 9mg 1%
Fats 0.16g 0.1g 0%
Net carbs 21.82g 0.79g N/A
Sugar 0.1g 0.2g N/A
Saturated fat 0.029g 0.027g 0%
Monounsaturated fat 0.022g 0.008g 0%
Polyunsaturated fat 0.064g 0.035g 0%
Tryptophan 0.049mg 0.03mg 0%
Threonine 0.1mg 0.133mg 0%
Isoleucine 0.147mg 0.093mg 0%
Leucine 0.259mg 0.166mg 0%
Lysine 0.073mg 0.134mg 0%
Methionine 0.059mg 0.02mg 0%
Phenylalanine 0.184mg 0.114mg 0%
Valine 0.162mg 0.137mg 0%
Histidine 0.077mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +64.8%
Contains more FatsFats +60%
Contains more CarbsCarbs +1700%
Contains more WaterWater +31.1%
Contains more OtherOther +361.5%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +82.9%
~equal in Saturated fat ~0.027g

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.