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  6. Mandarin orange vs. Couscous

Mandarin orange vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between mandarin oranges and couscous?

  • Mandarin oranges are higher in vitamin C and vitamin A; however, couscous is richer in selenium.
  • Couscous's daily need coverage for selenium is 50% more.
  • Couscous has less sugar.
  • Mandarin oranges have a lower glycemic index (47) than couscous (65).

We used Tangerines, (mandarin oranges), raw and Couscous, cooked types in this article.

Infographic

Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 MagnesiumMagnesium +50%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +186.2%
Contains less SodiumSodium -60%
Contains more IronIron +153.3%
Contains more ZincZinc +271.4%
Contains more ManganeseManganese +115.4%
Contains more SeleniumSelenium +27400%
~equal in Copper ~0.041mg
~equal in Phosphorus ~22mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 EVitamin E +53.8%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more CholineCholine +209.1%
Contains more Vitamin B3Vitamin B3 +161.4%
Contains more Vitamin B5Vitamin B5 +71.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Couscous DV% diff.
Selenium 0.1µg 27.5µg 50%
Vitamin C 26.7mg 0mg 30%
Protein 0.81g 3.79g 6%
Vitamin B3 0.376mg 0.983mg 4%
Vitamin A 34µg 0µg 4%
Calories 53kcal 112kcal 3%
Iron 0.15mg 0.38mg 3%
Vitamin B5 0.216mg 0.371mg 3%
Fructose 2.4g 3%
Potassium 166mg 58mg 3%
Calcium 37mg 8mg 3%
Carbs 13.34g 23.22g 3%
Fiber 1.8g 1.4g 2%
Vitamin B6 0.078mg 0.051mg 2%
Zinc 0.07mg 0.26mg 2%
Manganese 0.039mg 0.084mg 2%
Vitamin B2 0.036mg 0.027mg 1%
Choline 10.2mg 3.3mg 1%
Magnesium 12mg 8mg 1%
Fats 0.31g 0.16g 0%
Net carbs 11.54g 21.82g N/A
Sugar 10.58g 0.1g N/A
Copper 0.042mg 0.041mg 0%
Phosphorus 20mg 22mg 0%
Sodium 2mg 5mg 0%
Vitamin E 0.2mg 0.13mg 0%
Vitamin B1 0.058mg 0.063mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 16µg 15µg 0%
Saturated fat 0.039g 0.029g 0%
Monounsaturated fat 0.06g 0.022g 0%
Polyunsaturated fat 0.065g 0.064g 0%
Tryptophan 0.002mg 0.049mg 0%
Threonine 0.016mg 0.1mg 0%
Isoleucine 0.017mg 0.147mg 0%
Leucine 0.028mg 0.259mg 0%
Lysine 0.032mg 0.073mg 0%
Methionine 0.002mg 0.059mg 0%
Phenylalanine 0.018mg 0.184mg 0%
Valine 0.021mg 0.162mg 0%
Histidine 0.011mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 FatsFats +93.8%
Contains more WaterWater +17.4%
Contains more OtherOther +42.3%
Contains more ProteinProtein +367.9%
Contains more CarbsCarbs +74.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 more Mono. FatMonounsaturated fat +172.7%
Contains less Sat. FatSaturated fat -25.6%
~equal in Polyunsaturated fat ~0.064g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.