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  6. Mulberry vs. Couscous

Mulberry vs. Couscous — In-Depth Nutrition Comparison

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How are Mulberry and Couscous different?

  • Mulberry is higher in Vitamin C, Iron, Vitamin K, and Vitamin B2, however, Couscous is richer in Selenium.
  • Daily need coverage for Selenium from Couscous is 49% higher.

Mulberries, raw and Couscous, cooked are the varieties used in this article.

Infographic

Mulberry 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.
Mulberry
Mulberry
6
:
4
Couscous
Couscous
Contains more Calcium +387.5%
Contains more Iron +386.8%
Contains more Magnesium +125%
Contains more Phosphorus +72.7%
Contains more Potassium +234.5%
Contains more Copper +46.3%
Contains less Sodium -50%
Contains more Zinc +116.7%
Contains more Selenium +4483.3%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +387.5%
Contains more Iron +386.8%
Contains more Magnesium +125%
Contains more Phosphorus +72.7%
Contains more Potassium +234.5%
Contains more Copper +46.3%
Contains less Sodium -50%
Contains more Zinc +116.7%
Contains more Selenium +4483.3%

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.
Mulberry
Mulberry
5
:
5
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +569.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +274.1%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +117.2%
Contains more Vitamin B3 +58.5%
Contains more Folate +150%
Equal in Vitamin B6 - 0.051
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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 +569.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +274.1%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +117.2%
Contains more Vitamin B3 +58.5%
Contains more Folate +150%
Equal in Vitamin B6 - 0.051

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
3
:
2
Couscous
Couscous
Contains more Fats +143.8%
Contains more Water +20.8%
Contains more Other +165.4%
Contains more Protein +163.2%
Contains more Carbs +136.9%
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +143.8%
Contains more Water +20.8%
Contains more Other +165.4%
Contains more Protein +163.2%
Contains more Carbs +136.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mulberry
Mulberry
3
:
0
Couscous
Couscous
Contains more Monounsaturated Fat +86.4%
Contains more Polyunsaturated fat +223.4%
Equal in Saturated Fat - 0.029
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +86.4%
Contains more Polyunsaturated fat +223.4%
Equal in Saturated Fat - 0.029

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Couscous Opinion
Net carbs 8.1g 21.82g Couscous
Protein 1.44g 3.79g Couscous
Fats 0.39g 0.16g Mulberry
Carbs 9.8g 23.22g Couscous
Calories 43kcal 112kcal Couscous
Sugar 8.1g 0.1g Couscous
Fiber 1.7g 1.4g Mulberry
Calcium 39mg 8mg Mulberry
Iron 1.85mg 0.38mg Mulberry
Magnesium 18mg 8mg Mulberry
Phosphorus 38mg 22mg Mulberry
Potassium 194mg 58mg Mulberry
Sodium 10mg 5mg Couscous
Zinc 0.12mg 0.26mg Couscous
Copper 0.06mg 0.041mg Mulberry
Manganese 0.084mg Couscous
Selenium 0.6µg 27.5µg Couscous
Vitamin A 25IU 0IU Mulberry
Vitamin A RAE 1µg 0µg Mulberry
Vitamin E 0.87mg 0.13mg Mulberry
Vitamin C 36.4mg 0mg Mulberry
Vitamin B1 0.029mg 0.063mg Couscous
Vitamin B2 0.101mg 0.027mg Mulberry
Vitamin B3 0.62mg 0.983mg Couscous
Vitamin B5 0.371mg Couscous
Vitamin B6 0.05mg 0.051mg Couscous
Folate 6µg 15µg Couscous
Vitamin K 7.8µg 0.1µg Mulberry
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.027g 0.029g Mulberry
Monounsaturated Fat 0.041g 0.022g Mulberry
Polyunsaturated fat 0.207g 0.064g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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
18%
Mulberry
7%
Couscous
Minerals Daily Need Coverage Score
16%
Mulberry
22%
Couscous

Comparison summary

Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 40)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.9)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 8g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.