Peanut butter vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between peanut butter and couscous?

Peanut butter is higher in vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, vitamin B6, and zinc; however, couscous is richer in selenium.
Peanut butter's daily need coverage for vitamin B3 is 76% more.
Couscous contains 356 times less saturated fat than peanut butter. Peanut butter contains 10.325g of saturated fat, while couscous contains 0.029g.
Peanut butter has a lower glycemic index (14) than couscous (65).

We used Peanut butter, smooth style, without salt and Couscous, cooked types in this article.

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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.

Peanut butter

Couscous

Contains more MagnesiumMagnesium	+2000%
Contains more CalciumCalcium	+512.5%
Contains more PotassiumPotassium	+862.1%
Contains more IronIron	+357.9%
Contains more CopperCopper	+929.3%
Contains more ZincZinc	+865.4%
Contains more PhosphorusPhosphorus	+1422.7%
Contains more ManganeseManganese	+1882.1%

Contains less SodiumSodium	-70.6%
Contains more SeleniumSelenium	+570.7%

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.

Peanut butter

Couscous

Contains more Vitamin EVitamin E	+6900%
Contains more Vitamin B1Vitamin B1	+138.1%
Contains more Vitamin B2Vitamin B2	+611.1%
Contains more Vitamin B3Vitamin B3	+1233.9%
Contains more Vitamin B5Vitamin B5	+206.5%
Contains more Vitamin B6Vitamin B6	+764.7%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+480%
Contains more CholineCholine	+1809.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	12.535g	0.064g	83%
Fats	51.36g	0.16g	79%
Vitamin B3	13.112mg	0.983mg	76%
Manganese	1.665mg	0.084mg	69%
Monounsaturated fat	25.941g	0.022g	65%
Vitamin E	9.1mg	0.13mg	60%
Saturated fat	10.325g	0.029g	47%
Phosphorus	335mg	22mg	45%
Selenium	4.1µg	27.5µg	43%
Copper	0.422mg	0.041mg	42%
Magnesium	168mg	8mg	38%
Protein	22.21g	3.79g	37%
Vitamin B6	0.441mg	0.051mg	30%
Calories	598kcal	112kcal	24%
Zinc	2.51mg	0.26mg	20%
Folate	87µg	15µg	18%
Iron	1.74mg	0.38mg	17%
Vitamin B5	1.137mg	0.371mg	15%
Potassium	558mg	58mg	15%
Fiber	5g	1.4g	14%
Vitamin B2	0.192mg	0.027mg	13%
Choline	63mg	3.3mg	11%
Vitamin B1	0.15mg	0.063mg	7%
Calcium	49mg	8mg	4%
Starch	3.56g		1%
Sodium	17mg	5mg	1%
Carbs	22.31g	23.22g	0%
Net carbs	17.31g	21.82g	N/A
Sugar	10.49g	0.1g	N/A
Vitamin K	0.3µg	0.1µg	0%
Trans fat	0.075g		N/A
Tryptophan	0.231mg	0.049mg	0%
Threonine	0.525mg	0.1mg	0%
Isoleucine	0.616mg	0.147mg	0%
Leucine	1.546mg	0.259mg	0%
Lysine	0.681mg	0.073mg	0%
Methionine	0.265mg	0.059mg	0%
Phenylalanine	1.202mg	0.184mg	0%
Valine	0.782mg	0.162mg	0%
Histidine	0.557mg	0.077mg	0%
Fructose	0.12g		0%
Omega-3 - ALA	0.027g		N/A
Omega-3 - Eicosatrienoic acid	0.01g		N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	12.215g		N/A