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  6. Poppy seed vs. Couscous

Poppy seed vs. Couscous — In-Depth Nutrition Comparison

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Important differences between poppy seed and couscous

  • Poppy seed has more manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1; however, couscous has more selenium.
  • Poppy seed's daily need coverage for manganese is 288% more.
  • Poppy seed has 180 times more calcium than couscous. Poppy seed has 1438mg of calcium, while couscous has 8mg.
  • Couscous has a higher glycemic index than poppy seed.

The food varieties used in the comparison are Spices, poppy seed and Couscous, cooked.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 +4237.5%
Contains more CalciumCalcium +17875%
Contains more PotassiumPotassium +1139.7%
Contains more IronIron +2468.4%
Contains more CopperCopper +3868.3%
Contains more ZincZinc +2938.5%
Contains more PhosphorusPhosphorus +3854.5%
Contains more ManganeseManganese +7884.5%
Contains less SodiumSodium -80.8%
Contains more SeleniumSelenium +103.7%

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.
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 +1261.5%
Contains more Vitamin B1Vitamin B1 +1255.6%
Contains more Vitamin B2Vitamin B2 +270.4%
Contains more Vitamin B6Vitamin B6 +384.3%
Contains more FolateFolate +446.7%
Contains more CholineCholine +166.7%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Couscous DV% diff.
Manganese 6.707mg 0.084mg 288%
Polyunsaturated fat 28.569g 0.064g 190%
Copper 1.627mg 0.041mg 176%
Calcium 1438mg 8mg 143%
Phosphorus 870mg 22mg 121%
Iron 9.76mg 0.38mg 117%
Magnesium 347mg 8mg 81%
Fiber 19.5g 1.4g 72%
Zinc 7.9mg 0.26mg 69%
Vitamin B1 0.854mg 0.063mg 66%
Fats 41.56g 0.16g 64%
Protein 17.99g 3.79g 28%
Selenium 13.5µg 27.5µg 25%
Calories 525kcal 112kcal 21%
Saturated fat 4.517g 0.029g 20%
Potassium 719mg 58mg 19%
Folate 82µg 15µg 17%
Vitamin B6 0.247mg 0.051mg 15%
Monounsaturated fat 5.982g 0.022g 15%
Vitamin E 1.77mg 0.13mg 11%
Vitamin B2 0.1mg 0.027mg 6%
Carbs 28.13g 23.22g 2%
Vitamin B3 0.896mg 0.983mg 1%
Vitamin B5 0.324mg 0.371mg 1%
Sodium 26mg 5mg 1%
Choline 8.8mg 3.3mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 8.63g 21.82g N/A
Sugar 2.99g 0.1g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.184mg 0.049mg 0%
Threonine 0.686mg 0.1mg 0%
Isoleucine 0.819mg 0.147mg 0%
Leucine 1.321mg 0.259mg 0%
Lysine 0.952mg 0.073mg 0%
Methionine 0.502mg 0.059mg 0%
Phenylalanine 0.758mg 0.184mg 0%
Valine 1.095mg 0.162mg 0%
Histidine 0.471mg 0.077mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 ProteinProtein +374.7%
Contains more FatsFats +25875%
Contains more CarbsCarbs +21.1%
Contains more OtherOther +2350%
Contains more WaterWater +1119.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +27090.9%
Contains more Poly. FatPolyunsaturated fat +44539.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.