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  6. Fruit salad vs. Couscous

Fruit salad vs. Couscous — In-Depth Nutrition Comparison

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Important differences between fruit salad and couscous

  • Fruit salad has more vitamin A; however, couscous has more vitamin B5.
  • Fruit salad's daily need coverage for vitamin A is 12% more.
  • Fruit salad has 2 times more potassium than couscous. Fruit salad has 116mg of potassium, while couscous has 58mg.
  • Couscous has a higher glycemic index than fruit salad.

The food varieties used in the comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Couscous, cooked.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +22%
Contains more ManganeseManganese +79.8%
Contains more IronIron +52%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +57.1%
~equal in Magnesium ~8mg
~equal in Sodium ~5mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +472.7%
Contains more Vitamin B2Vitamin B2 +92.9%
Contains more Vitamin B3Vitamin B3 +176.1%
Contains more Vitamin B5Vitamin B5 +600%
Contains more Vitamin B6Vitamin B6 +88.9%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Couscous DV% diff.
Selenium 27.5µg 50%
Protein 0.51g 3.79g 7%
Vitamin B5 0.053mg 0.371mg 6%
Vitamin B1 0.011mg 0.063mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B3 0.356mg 0.983mg 4%
Vitamin A 30µg 0µg 3%
Folate 3µg 15µg 3%
Manganese 0.151mg 0.084mg 3%
Calories 50kcal 112kcal 3%
Carbs 13.05g 23.22g 3%
Potassium 116mg 58mg 2%
Fiber 1g 1.4g 2%
Iron 0.25mg 0.38mg 2%
Vitamin B6 0.027mg 0.051mg 2%
Vitamin B2 0.014mg 0.027mg 1%
Copper 0.05mg 0.041mg 1%
Zinc 0.14mg 0.26mg 1%
Phosphorus 14mg 22mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Fats 0.03g 0.16g 0%
Net carbs 12.05g 21.82g N/A
Magnesium 8mg 8mg 0%
Calcium 11mg 8mg 0%
Sugar 0.1g N/A
Sodium 5mg 5mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.004g 0.029g 0%
Monounsaturated fat 0.005g 0.022g 0%
Polyunsaturated fat 0.011g 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
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 WaterWater +18.7%
Contains more ProteinProtein +643.1%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +77.9%
~equal in Other ~0.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +340%
Contains more Poly. FatPolyunsaturated fat +481.8%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.