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  6. Watermelon vs. Couscous

Watermelon vs. Couscous — In-Depth Nutrition Comparison

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A recap on the differences between watermelon and couscous

  • Watermelon is higher in vitamin A and vitamin C, yet couscous is higher in selenium and vitamin B3.
  • Couscous covers your daily selenium needs 49% more than watermelon.
  • The amount of sugar in couscous is lower.
  • The glycemic index of couscous is lower.

Food varieties used in this article are Watermelon, raw and Couscous, cooked.

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 +25%
Contains more PotassiumPotassium +93.1%
Contains less SodiumSodium -80%
Contains more CalciumCalcium +14.3%
Contains more IronIron +58.3%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +121.1%
Contains more SeleniumSelenium +6775%
~equal in Copper ~0.041mg

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 CholineCholine +24.2%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +452.2%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Watermelon Couscous DV% diff.
Selenium 0.4µg 27.5µg 49%
Vitamin C 8.1mg 0mg 9%
Protein 0.61g 3.79g 6%
Vitamin B3 0.178mg 0.983mg 5%
Carbs 7.55g 23.22g 5%
Calories 30kcal 112kcal 4%
Fiber 0.4g 1.4g 4%
Fructose 3.36g 4%
Vitamin B1 0.033mg 0.063mg 3%
Vitamin A 28µg 0µg 3%
Folate 3µg 15µg 3%
Vitamin B5 0.221mg 0.371mg 3%
Iron 0.24mg 0.38mg 2%
Manganese 0.038mg 0.084mg 2%
Potassium 112mg 58mg 2%
Phosphorus 11mg 22mg 2%
Vitamin E 0.05mg 0.13mg 1%
Zinc 0.1mg 0.26mg 1%
Fats 0.15g 0.16g 0%
Net carbs 7.15g 21.82g N/A
Magnesium 10mg 8mg 0%
Calcium 7mg 8mg 0%
Sugar 6.2g 0.1g N/A
Copper 0.042mg 0.041mg 0%
Sodium 1mg 5mg 0%
Vitamin B2 0.021mg 0.027mg 0%
Vitamin B6 0.045mg 0.051mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 4.1mg 3.3mg 0%
Saturated fat 0.016g 0.029g 0%
Monounsaturated fat 0.037g 0.022g 0%
Polyunsaturated fat 0.05g 0.064g 0%
Tryptophan 0.007mg 0.049mg 0%
Threonine 0.027mg 0.1mg 0%
Isoleucine 0.019mg 0.147mg 0%
Leucine 0.018mg 0.259mg 0%
Lysine 0.062mg 0.073mg 0%
Methionine 0.006mg 0.059mg 0%
Phenylalanine 0.015mg 0.184mg 0%
Valine 0.016mg 0.162mg 0%
Histidine 0.006mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 WaterWater +26%
Contains more ProteinProtein +521.3%
Contains more CarbsCarbs +207.5%
~equal in Fats ~0.16g
~equal in Other ~0.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +68.2%
Contains more Poly. FatPolyunsaturated fat +28%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.