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  6. Potato pancake vs. Couscous

Potato pancake vs. Couscous — In-Depth Nutrition Comparison

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Differences between potato pancake and couscous

  • Potato pancake has more vitamin C, vitamin B6, potassium, iron, copper, phosphorus, and choline, while couscous has more selenium.
  • Couscous's daily need coverage for selenium is 34% higher.

The food types used in this comparison are Potato pancakes and Couscous, cooked.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 +350%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +972.4%
Contains more IronIron +339.5%
Contains more CopperCopper +339%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +481.8%
Contains more ManganeseManganese +209.5%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +209%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +76.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +150.8%
Contains more Vitamin B2Vitamin B2 +540.7%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +104%
Contains more Vitamin B6Vitamin B6 +778.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +173.3%
Contains more CholineCholine +2148.5%

All nutrients comparison - raw data values

Nutrient Potato pancake Couscous DV% diff.
Polyunsaturated fat 7.516g 0.064g 50%
Selenium 8.9µg 27.5µg 34%
Sodium 764mg 5mg 33%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.448mg 0.051mg 31%
Vitamin C 27.6mg 0mg 31%
Fats 14.76g 0.16g 22%
Potassium 622mg 58mg 17%
Iron 1.67mg 0.38mg 16%
Copper 0.18mg 0.041mg 15%
Phosphorus 128mg 22mg 15%
Choline 74.2mg 3.3mg 13%
Vitamin B12 0.29µg 0µg 12%
Saturated fat 2.496g 0.029g 11%
Vitamin B2 0.173mg 0.027mg 11%
Starch 20.88g 9%
Monounsaturated fat 3.73g 0.022g 9%
Manganese 0.26mg 0.084mg 8%
Vitamin B5 0.757mg 0.371mg 8%
Calories 268kcal 112kcal 8%
Vitamin B1 0.158mg 0.063mg 8%
Fiber 3.3g 1.4g 8%
Folate 41µg 15µg 7%
Magnesium 36mg 8mg 7%
Protein 6.08g 3.79g 5%
Vitamin A 32µg 0µg 4%
Zinc 0.7mg 0.26mg 4%
Vitamin B3 1.672mg 0.983mg 4%
Vitamin D 0.3µg 0µg 2%
Carbs 27.81g 23.22g 2%
Vitamin K 2.7µg 0.1µg 2%
Calcium 32mg 8mg 2%
Fructose 0.56g 1%
Vitamin D 11IU 0IU 1%
Vitamin E 0.23mg 0.13mg 1%
Net carbs 24.51g 21.82g N/A
Sugar 1.79g 0.1g N/A
Tryptophan 0.087mg 0.049mg 0%
Threonine 0.24mg 0.1mg 0%
Isoleucine 0.28mg 0.147mg 0%
Leucine 0.442mg 0.259mg 0%
Lysine 0.389mg 0.073mg 0%
Methionine 0.137mg 0.059mg 0%
Phenylalanine 0.3mg 0.184mg 0%
Valine 0.369mg 0.162mg 0%
Histidine 0.141mg 0.077mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +60.4%
Contains more FatsFats +9125%
Contains more CarbsCarbs +19.8%
Contains more OtherOther +1276.9%
Contains more WaterWater +51.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 +16854.5%
Contains more Poly. FatPolyunsaturated fat +11643.8%
Contains less Sat. FatSaturated fat -98.8%

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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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.