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Prunes vs. Couscous — In-Depth Nutrition Comparison

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Significant differences between prunes and couscous

  • Prunes have more vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, vitamin B6, manganese, and magnesium; however, couscous is richer in selenium.
  • Prunes cover your daily vitamin K needs 49% more than couscous.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of prunes is 29.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Couscous, cooked.

Infographic

Prunes vs Couscous infographic
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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.
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +412.5%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +1162.1%
Contains more IronIron +144.7%
Contains more CopperCopper +585.4%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +213.6%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +256%
Contains more SeleniumSelenium +9066.7%

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.
Prunes
9
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 +230.8%
Contains more Vitamin B2Vitamin B2 +588.9%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B6Vitamin B6 +302%
Contains more Vitamin KVitamin K +59400%
Contains more CholineCholine +206.1%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Couscous DV% diff.
Vitamin K 59.5µg 0.1µg 50%
Selenium 0.3µg 27.5µg 49%
Copper 0.281mg 0.041mg 27%
Fiber 7.1g 1.4g 23%
Potassium 732mg 58mg 20%
Fructose 12.45g 16%
Carbs 63.88g 23.22g 14%
Vitamin B6 0.205mg 0.051mg 12%
Vitamin B2 0.186mg 0.027mg 12%
Manganese 0.299mg 0.084mg 9%
Magnesium 41mg 8mg 8%
Phosphorus 69mg 22mg 7%
Iron 0.93mg 0.38mg 7%
Vitamin B3 1.882mg 0.983mg 6%
Calories 240kcal 112kcal 6%
Vitamin A 39µg 0µg 4%
Calcium 43mg 8mg 4%
Folate 4µg 15µg 3%
Protein 2.18g 3.79g 3%
Starch 5.11g 2%
Vitamin E 0.43mg 0.13mg 2%
Zinc 0.44mg 0.26mg 2%
Vitamin C 0.6mg 0mg 1%
Choline 10.1mg 3.3mg 1%
Vitamin B5 0.422mg 0.371mg 1%
Vitamin B1 0.051mg 0.063mg 1%
Fats 0.38g 0.16g 0%
Net carbs 56.78g 21.82g N/A
Sugar 38.13g 0.1g N/A
Sodium 2mg 5mg 0%
Saturated fat 0.088g 0.029g 0%
Monounsaturated fat 0.053g 0.022g 0%
Polyunsaturated fat 0.062g 0.064g 0%
Tryptophan 0.025mg 0.049mg 0%
Threonine 0.049mg 0.1mg 0%
Isoleucine 0.041mg 0.147mg 0%
Leucine 0.066mg 0.259mg 0%
Lysine 0.05mg 0.073mg 0%
Methionine 0.016mg 0.059mg 0%
Phenylalanine 0.052mg 0.184mg 0%
Valine 0.056mg 0.162mg 0%
Histidine 0.027mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +137.5%
Contains more CarbsCarbs +175.1%
Contains more OtherOther +915.4%
Contains more ProteinProtein +73.9%
Contains more WaterWater +134.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 +140.9%
Contains less Sat. FatSaturated fat -67%
~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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.