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  6. Couscous vs. Winter melon

Couscous vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between couscous and winter melon

  • Couscous has more selenium; however, winter melon has more vitamin C, vitamin B2, and fiber.
  • Couscous's daily need coverage for selenium is 50% more.
  • Couscous has 10 times more potassium than winter melon. Couscous has 58mg of potassium, while winter melon has 6mg.
  • Couscous is lower in sodium.

The food varieties used in the comparison are Couscous, cooked and Waxgourd, (chinese preserving melon), raw.

Infographic

Couscous vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more PotassiumPotassium +866.7%
Contains more CopperCopper +78.3%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +44.8%
Contains more SeleniumSelenium +13650%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +137.5%
Contains more ZincZinc +134.6%
~equal in Iron ~0.4mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +178.9%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +307.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Winter melon DV% diff.
Selenium 27.5µg 0.2µg 50%
Vitamin C 0mg 13mg 14%
Carbs 23.22g 3g 7%
Protein 3.79g 0.4g 7%
Vitamin B2 0.027mg 0.11mg 6%
Fiber 1.4g 2.9g 6%
Calories 112kcal 13kcal 5%
Vitamin B5 0.371mg 0.133mg 5%
Sodium 5mg 111mg 5%
Vitamin B3 0.983mg 0.4mg 4%
Zinc 0.26mg 0.61mg 3%
Folate 15µg 5µg 3%
Vitamin B1 0.063mg 0.04mg 2%
Copper 0.041mg 0.023mg 2%
Potassium 58mg 6mg 2%
Vitamin B6 0.051mg 0.035mg 1%
Calcium 8mg 19mg 1%
Choline 3.3mg 1%
Manganese 0.084mg 0.058mg 1%
Vitamin E 0.13mg 1%
Fats 0.16g 0.2g 0%
Net carbs 21.82g 0.1g N/A
Magnesium 8mg 10mg 0%
Iron 0.38mg 0.4mg 0%
Sugar 0.1g N/A
Phosphorus 22mg 19mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.016g 0%
Monounsaturated fat 0.022g 0.037g 0%
Polyunsaturated fat 0.064g 0.087g 0%
Tryptophan 0.049mg 0.002mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0.009mg 0%
Methionine 0.059mg 0.003mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +847.5%
Contains more CarbsCarbs +674%
Contains more FatsFats +25%
Contains more WaterWater +32.4%
Contains more OtherOther +15.4%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +68.2%
Contains more Poly. FatPolyunsaturated fat +35.9%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.