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  6. Dried fruit vs. Couscous

Dried fruit vs. Couscous — In-Depth Nutrition Comparison

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Differences between Dried fruit and Couscous

  • Dried fruit has more Copper, Potassium, Iron, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, Vitamin B6, and Phosphorus, while Couscous has more Selenium.
  • Couscous's daily need coverage for Selenium is 46% higher.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Couscous, cooked.

Infographic

Dried fruit vs Couscous 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.
Dried fruit
Dried fruit
8
:
2
Couscous
Couscous
Contains more Calcium +587.5%
Contains more Iron +600%
Contains more Magnesium +300%
Contains more Phosphorus +222.7%
Contains more Potassium +1903.4%
Contains more Zinc +50%
Contains more Copper +736.6%
Contains more Manganese +179.8%
Contains less Sodium -50%
Contains more Selenium +1150%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +587.5%
Contains more Iron +600%
Contains more Magnesium +300%
Contains more Phosphorus +222.7%
Contains more Potassium +1903.4%
Contains more Zinc +50%
Contains more Copper +736.6%
Contains more Manganese +179.8%
Contains less Sodium -50%
Contains more Selenium +1150%

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.
Dried fruit
Dried fruit
8
:
2
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +3230.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +174.1%
Contains more Vitamin B3 +163.4%
Contains more Vitamin B5 +39.1%
Contains more Vitamin B6 +180.4%
Contains more Vitamin K +3000%
Contains more Vitamin B1 +320%
Contains more Folate +50%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +3230.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +174.1%
Contains more Vitamin B3 +163.4%
Contains more Vitamin B5 +39.1%
Contains more Vitamin B6 +180.4%
Contains more Vitamin K +3000%
Contains more Vitamin B1 +320%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Couscous
Couscous
Contains more Fats +218.8%
Contains more Carbs +169.8%
Contains more Other +888.5%
Contains more Protein +11.8%
Contains more Water +134.9%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Fats +218.8%
Contains more Carbs +169.8%
Contains more Other +888.5%
Contains more Protein +11.8%
Contains more Water +134.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
0
Couscous
Couscous
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +15.6%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +15.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Couscous Opinion
Net carbs 55.34g 21.82g Dried fruit
Protein 3.39g 3.79g Couscous
Fats 0.51g 0.16g Dried fruit
Carbs 62.64g 23.22g Dried fruit
Calories 241kcal 112kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 0.1g Couscous
Fiber 7.3g 1.4g Dried fruit
Calcium 55mg 8mg Dried fruit
Iron 2.66mg 0.38mg Dried fruit
Magnesium 32mg 8mg Dried fruit
Phosphorus 71mg 22mg Dried fruit
Potassium 1162mg 58mg Dried fruit
Sodium 10mg 5mg Couscous
Zinc 0.39mg 0.26mg Dried fruit
Copper 0.343mg 0.041mg Dried fruit
Manganese 0.235mg 0.084mg Dried fruit
Selenium 2.2µg 27.5µg Couscous
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.13mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.063mg Couscous
Vitamin B2 0.074mg 0.027mg Dried fruit
Vitamin B3 2.589mg 0.983mg Dried fruit
Vitamin B5 0.516mg 0.371mg Dried fruit
Vitamin B6 0.143mg 0.051mg Dried fruit
Folate 10µg 15µg Couscous
Vitamin K 3.1µg 0.1µg Dried fruit
Tryptophan 0.016mg 0.049mg Couscous
Threonine 0.073mg 0.1mg Couscous
Isoleucine 0.063mg 0.147mg Couscous
Leucine 0.105mg 0.259mg Couscous
Lysine 0.083mg 0.073mg Dried fruit
Methionine 0.015mg 0.059mg Couscous
Phenylalanine 0.062mg 0.184mg Couscous
Valine 0.078mg 0.162mg Couscous
Histidine 0.047mg 0.077mg Couscous
Saturated Fat 0.017g 0.029g Dried fruit
Monounsaturated Fat 0.074g 0.022g Dried fruit
Polyunsaturated fat 0.074g 0.064g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Couscous
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
38%
Dried fruit
7%
Couscous
Minerals Daily Need Coverage Score
44%
Dried fruit
22%
Couscous

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 53.34g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 5mg)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.