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  6. Walnut vs. Couscous

Walnut vs. Couscous — In-Depth Nutrition Comparison

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The main differences between Walnut and Couscous

  • Walnut is richer in Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Zinc, and Vitamin B1, yet Couscous is richer in Selenium.
  • Daily need coverage for Copper from Walnut is 172% higher.
  • Walnut contains 211 times more Saturated Fat than Couscous. Walnut contains 6.126g of Saturated Fat, while Couscous contains 0.029g.

Food types used in this article are Nuts, walnuts, english and Couscous, cooked.

Infographic

Walnut 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.
Walnut
Walnut
9
:
1
Couscous
Couscous
Contains more Calcium +1125%
Contains more Iron +665.8%
Contains more Magnesium +1875%
Contains more Phosphorus +1472.7%
Contains more Potassium +660.3%
Contains less Sodium -60%
Contains more Zinc +1088.5%
Contains more Copper +3768.3%
Contains more Manganese +3964.3%
Contains more Selenium +461.2%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1125%
Contains more Iron +665.8%
Contains more Magnesium +1875%
Contains more Phosphorus +1472.7%
Contains more Potassium +660.3%
Contains less Sodium -60%
Contains more Zinc +1088.5%
Contains more Copper +3768.3%
Contains more Manganese +3964.3%
Contains more Selenium +461.2%

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.
Walnut
Walnut
10
:
0
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +438.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +441.3%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +952.9%
Contains more Folate +553.3%
Contains more Vitamin K +2600%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 +438.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +441.3%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +53.6%
Contains more Vitamin B6 +952.9%
Contains more Folate +553.3%
Contains more Vitamin K +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Couscous
Couscous
Contains more Protein +301.8%
Contains more Fats +40656.3%
Contains more Other +584.6%
Contains more Carbs +69.4%
Contains more Water +1683%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 Protein +301.8%
Contains more Fats +40656.3%
Contains more Other +584.6%
Contains more Carbs +69.4%
Contains more Water +1683%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +40504.5%
Contains more Polyunsaturated fat +73609.4%
Contains less Saturated Fat -99.5%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +40504.5%
Contains more Polyunsaturated fat +73609.4%
Contains less Saturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Couscous Opinion
Net carbs 7.01g 21.82g Couscous
Protein 15.23g 3.79g Walnut
Fats 65.21g 0.16g Walnut
Carbs 13.71g 23.22g Couscous
Calories 654kcal 112kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0.1g Couscous
Fiber 6.7g 1.4g Walnut
Calcium 98mg 8mg Walnut
Iron 2.91mg 0.38mg Walnut
Magnesium 158mg 8mg Walnut
Phosphorus 346mg 22mg Walnut
Potassium 441mg 58mg Walnut
Sodium 2mg 5mg Walnut
Zinc 3.09mg 0.26mg Walnut
Copper 1.586mg 0.041mg Walnut
Manganese 3.414mg 0.084mg Walnut
Selenium 4.9µg 27.5µg Couscous
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.13mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.063mg Walnut
Vitamin B2 0.15mg 0.027mg Walnut
Vitamin B3 1.125mg 0.983mg Walnut
Vitamin B5 0.57mg 0.371mg Walnut
Vitamin B6 0.537mg 0.051mg Walnut
Folate 98µg 15µg Walnut
Vitamin K 2.7µg 0.1µg Walnut
Tryptophan 0.17mg 0.049mg Walnut
Threonine 0.596mg 0.1mg Walnut
Isoleucine 0.625mg 0.147mg Walnut
Leucine 1.17mg 0.259mg Walnut
Lysine 0.424mg 0.073mg Walnut
Methionine 0.236mg 0.059mg Walnut
Phenylalanine 0.711mg 0.184mg Walnut
Valine 0.753mg 0.162mg Walnut
Histidine 0.391mg 0.077mg Walnut
Saturated Fat 6.126g 0.029g Couscous
Monounsaturated Fat 8.933g 0.022g Walnut
Polyunsaturated fat 47.174g 0.064g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
7%
Couscous
Minerals Daily Need Coverage Score
152%
Walnut
22%
Couscous

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.51g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 6.097g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $3.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.