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  6. Papadum vs. Couscous

Papadum vs. Couscous — In-Depth Nutrition Comparison

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How are papadum and couscous different?

  • Papadum is higher in copper, iron, fiber, manganese, magnesium, phosphorus, folate, and zinc; however, couscous is richer in selenium.
  • Daily need coverage for copper for papadum is 106% higher.
  • Papadum contains 349 times more sodium than couscous. While papadum contains 1745mg of sodium, couscous contains only 5mg.
  • Papadum has a lower glycemic index (46) than couscous (65).

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

Infographic

Papadum vs Couscous infographic
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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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
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 +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%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +231.3%

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% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
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%
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%
Contains more Vitamin EVitamin E +160%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +574.4%
Contains more FatsFats +1931.3%
Contains more CarbsCarbs +157.8%
Contains more OtherOther +2911.5%
Contains more WaterWater +1979.4%

Fat Type Comparison

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

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