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  6. Mixed nuts vs. Couscous

Mixed nuts vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between mixed nuts and couscous?

  • Mixed nuts have more copper, manganese, phosphorus, magnesium, vitamin E, vitamin B3, zinc, iron, and vitamin B6 than couscous.
  • Mixed nuts' daily need coverage for copper is 96% higher.
  • Couscous has 300 times less saturated fat than mixed nuts. Mixed nuts have 8.711g of saturated fat, while couscous has 0.029g.
  • Couscous has a higher glycemic index (65) than mixed nuts (24).

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Couscous, cooked types in this comparison.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +2762.5%
Contains more CalciumCalcium +1362.5%
Contains more PotassiumPotassium +989.7%
Contains more IronIron +586.8%
Contains more CopperCopper +2112.2%
Contains more ZincZinc +1192.3%
Contains more PhosphorusPhosphorus +1972.7%
Contains more ManganeseManganese +2328.6%
Contains more SeleniumSelenium +23.3%
~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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +5915.4%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +625.9%
Contains more Vitamin B3Vitamin B3 +684.2%
Contains more Vitamin B5Vitamin B5 +207.3%
Contains more Vitamin B6Vitamin B6 +590.2%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +453.3%
Contains more CholineCholine +1475.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 ProteinProtein +428.8%
Contains more FatsFats +33618.8%
Contains more OtherOther +1007.7%
Contains more CarbsCarbs +10.3%
Contains more WaterWater +3388.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +129390.9%
Contains more Poly. FatPolyunsaturated fat +22731.3%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Couscous DV% diff.
Polyunsaturated fat 14.612g 0.064g 97%
Copper 0.907mg 0.041mg 96%
Manganese 2.04mg 0.084mg 85%
Fats 53.95g 0.16g 83%
Monounsaturated fat 28.488g 0.022g 71%
Phosphorus 456mg 22mg 62%
Magnesium 229mg 8mg 53%
Vitamin E 7.82mg 0.13mg 51%
Vitamin B3 7.709mg 0.983mg 42%
Saturated fat 8.711g 0.029g 39%
Protein 20.04g 3.79g 33%
Zinc 3.36mg 0.26mg 28%
Iron 2.61mg 0.38mg 28%
Calories 607kcal 112kcal 25%
Vitamin B6 0.352mg 0.051mg 23%
Fiber 7g 1.4g 22%
Potassium 632mg 58mg 17%
Folate 83µg 15µg 17%
Vitamin B5 1.14mg 0.371mg 15%
Vitamin B2 0.196mg 0.027mg 13%
Selenium 33.9µg 27.5µg 12%
Vitamin B1 0.189mg 0.063mg 11%
Calcium 117mg 8mg 11%
Choline 52mg 3.3mg 9%
Vitamin K 5.7µg 0.1µg 5%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Carbs 21.05g 23.22g 1%
Net carbs 14.05g 21.82g N/A
Sugar 4.15g 0.1g N/A
Sodium 5mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.049mg 0%
Threonine 0.703mg 0.1mg 0%
Isoleucine 0.826mg 0.147mg 0%
Leucine 1.656mg 0.259mg 0%
Lysine 0.782mg 0.073mg 0%
Methionine 0.283mg 0.059mg 0%
Phenylalanine 1.182mg 0.184mg 0%
Valine 1.001mg 0.162mg 0%
Histidine 0.572mg 0.077mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
7%
Couscous
Minerals Daily Need Coverage Score
139%
Mixed nuts
22%
Couscous

Comparison summary

Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.05g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 8.682g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.