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  6. Couscous vs. Amaranth

Couscous vs. Amaranth — In-Depth Nutrition Comparison

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Differences between couscous and amaranth

  • Couscous has more selenium, while amaranth has more manganese, iron, phosphorus, magnesium, copper, and zinc.
  • Couscous's daily need coverage for selenium is 40% higher.
  • Amaranth contains 4 times less vitamin B3 than couscous. Couscous contains 0.983mg of vitamin B3, while amaranth contains 0.235mg.
  • Couscous has a lower glycemic index. The glycemic index of couscous is 65, while the glycemic index of amaranth is 97.

The food types used in this comparison are Couscous, cooked and Amaranth grain, cooked.

Infographic

Couscous vs Amaranth infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +712.5%
Contains more CalciumCalcium +487.5%
Contains more PotassiumPotassium +132.8%
Contains more IronIron +452.6%
Contains more CopperCopper +263.4%
Contains more ZincZinc +230.8%
Contains more PhosphorusPhosphorus +572.7%
Contains more ManganeseManganese +916.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +318.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more FolateFolate +46.7%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Couscous Amaranth DV% diff.
Selenium 27.5µg 5.5µg 40%
Manganese 0.084mg 0.854mg 33%
Iron 0.38mg 2.1mg 22%
Phosphorus 22mg 148mg 18%
Magnesium 8mg 65mg 14%
Copper 0.041mg 0.149mg 12%
Starch 16.23g 7%
Vitamin B5 0.371mg 7%
Zinc 0.26mg 0.86mg 5%
Vitamin B3 0.983mg 0.235mg 5%
Vitamin B6 0.051mg 0.113mg 5%
Calcium 8mg 47mg 4%
Vitamin B1 0.063mg 0.015mg 4%
Fiber 1.4g 2.1g 3%
Fats 0.16g 1.58g 2%
Carbs 23.22g 18.69g 2%
Potassium 58mg 135mg 2%
Folate 15µg 22µg 2%
Calories 112kcal 102kcal 1%
Choline 3.3mg 1%
Protein 3.79g 3.8g 0%
Protein per 100 calories 3.4g 3.7g N/A
Calories per 10 g protein 296kcal 268kcal N/A
Weight per 100 calories 89g 98g N/A
Net carbs 21.82g 16.59g N/A
Sugar 0.1g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.13mg 0.19mg 0%
Vitamin B2 0.027mg 0.022mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.022g 0%
Polyunsaturated fat 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more CarbsCarbs +24.2%
Contains more FatsFats +887.5%
~equal in Protein ~3.8g
~equal in Water ~75.16g

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.