Couscous vs. Apple
Nutrition comparison of Cooked Couscous and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and apple:
- Apple is a great source of dietary fiber.
- Couscous has 102.9 times less sugar than apple.
- Couscous has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Couscous is high in calories and apple has 54% less calories than couscous - couscous has 112 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, couscous is heavier in protein, lighter in carbs and similar to apple for fat. Couscous has a macronutrient ratio of 14:85:2 and for apple, 2:95:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Apple | |
|---|---|---|
| Protein | 14% | 2% |
| Carbohydrates | 85% | 95% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 41% less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 71% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Couscous has 102.9 times less sugar than apple - couscous has 0.1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Couscous has 13 times more protein than apple - couscous has 3.8g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both couscous and apple are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than couscous - apple has 4.6mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin A
Apple and couscous contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and apple contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Couscous and apple contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Couscous has more thiamin, niacin, pantothenic acid and folate. Both couscous and apple contain significant amounts of riboflavin and Vitamin B6.
| Couscous | Apple | |
|---|---|---|
| Thiamin | 0.063 MG | 0.017 MG |
| Riboflavin | 0.027 MG | 0.026 MG |
| Niacin | 0.983 MG | 0.091 MG |
| Pantothenic acid | 0.371 MG | 0.061 MG |
| Vitamin B6 | 0.051 MG | 0.041 MG |
| Folate | 15 UG | 3 UG |
Minerals
calcium
Couscous and apple contain similar amounts of calcium - couscous has 8mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Couscous and apple contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Apple has 84% more potassium than couscous - couscous has 58mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both couscous and apple contain significant amounts of lutein + zeaxanthin.
| Couscous | Apple | |
|---|---|---|
| lutein + zeaxanthin | 25 UG | 29 UG |
| beta-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both couscous and apple contain small amounts of alpha linoleic acid (ALA).
| Couscous | Apple | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.009 G |
| Total | 0.003 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both couscous and apple contain significant amounts of linoleic acid.
| Couscous | Apple | |
|---|---|---|
| linoleic acid | 0.06 G | 0.043 G |
| Total | 0.06 G | 0.043 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Couscous or Apple .
Cooked Couscous g
()
|
Daily Values (%) |
Apple g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does couscous or apple contain more calories in 100 grams?Couscous is high in calories and apple has 50% less calories than couscous - couscous has 112 calories in 100g and apple has 52 calories.
Does couscous or apple have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and apple has 13.8g of carbohydrates.