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  6. Couscous vs. Papadum

Couscous vs. Papadum — In-Depth Nutrition Comparison

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How are couscous and papadum different?

  • Couscous is higher in selenium; however, papadum is richer in copper, iron, fiber, manganese, magnesium, phosphorus, folate, and zinc.
  • Daily need coverage for copper for papadum is 106% higher.
  • Couscous contains 3 times more selenium than papadum. While couscous contains 27.5µg of selenium, papadum contains only 8.3µg.
  • Couscous has less sodium.
  • Papadum has a lower glycemic index (46) than couscous (65).

Couscous, cooked and Papad are the varieties used in this article.

Infographic

Couscous vs Papadum 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 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +231.3%
Contains more MagnesiumMagnesium +3287.5%
Contains more CalciumCalcium +1687.5%
Contains more PotassiumPotassium +1624.1%
Contains more IronIron +1952.6%
Contains more CopperCopper +2334.1%
Contains more ZincZinc +1207.7%
Contains more PhosphorusPhosphorus +1650%
Contains more ManganeseManganese +1759.5%

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 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% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +339.7%
Contains more Vitamin B2Vitamin B2 +855.6%
Contains more Vitamin B3Vitamin B3 +49.7%
Contains more Vitamin B5Vitamin B5 +147.2%
Contains more Vitamin B6Vitamin B6 +458.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +1360%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Papadum DV% diff.
Copper 0.041mg 0.998mg 106%
Iron 0.38mg 7.8mg 93%
Sodium 5mg 1745mg 76%
Fiber 1.4g 18.6g 69%
Manganese 0.084mg 1.562mg 64%
Magnesium 8mg 271mg 63%
Phosphorus 22mg 385mg 52%
Folate 15µg 219µg 51%
Protein 3.79g 25.56g 44%
Selenium 27.5µg 8.3µg 35%
Zinc 0.26mg 3.4mg 29%
Potassium 58mg 1000mg 28%
Vitamin B1 0.063mg 0.277mg 18%
Vitamin B2 0.027mg 0.258mg 18%
Vitamin B6 0.051mg 0.285mg 18%
Calcium 8mg 143mg 14%
Calories 112kcal 371kcal 13%
Carbs 23.22g 59.87g 12%
Vitamin B5 0.371mg 0.917mg 11%
Polyunsaturated fat 0.064g 1.148g 7%
Fats 0.16g 3.25g 5%
Saturated fat 0.029g 1.084g 5%
Vitamin B3 0.983mg 1.472mg 3%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Vitamin E 0.13mg 0.05mg 1%
Choline 3.3mg 0.4mg 1%
Monounsaturated fat 0.022g 0.532g 1%
Protein per 100 calories 3.4g 6.9g N/A
Calories per 10 g protein 296kcal 145kcal N/A
Weight per 100 calories 89g 27g N/A
Unsaturated / Saturated Fat ratio 3 1.5 N/A
Net carbs 21.82g 41.27g N/A
Sugar 0.1g 0g N/A
Vitamin K 0.1µg 0.4µg 0%
Tryptophan 0.049mg 0.266mg 0%
Threonine 0.1mg 0.886mg 0%
Isoleucine 0.147mg 1.303mg 0%
Leucine 0.259mg 2.115mg 0%
Lysine 0.073mg 1.695mg 0%
Methionine 0.059mg 0.372mg 0%
Phenylalanine 0.184mg 1.491mg 0%
Valine 0.162mg 1.434mg 0%
Histidine 0.077mg 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +1979.4%
Contains more ProteinProtein +574.4%
Contains more FatsFats +1931.3%
Contains more CarbsCarbs +157.8%
Contains more OtherOther +2911.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +2318.2%
Contains more Poly. FatPolyunsaturated fat +1693.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.