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  6. Amaranth grain vs. Couscous

Amaranth grain vs. Couscous — In-Depth Nutrition Comparison

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Differences between Amaranth grain and Couscous

  • Amaranth grain has more Manganese, Iron, Phosphorus, Magnesium, Copper, and Zinc, while Couscous has more Selenium.
  • Couscous's daily need coverage for Selenium is 40% higher.
  • Couscous contains 10 times less Manganese than Amaranth grain. Amaranth grain contains 0.854mg of Manganese, while Couscous contains 0.084mg.

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

Infographic

Amaranth grain 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.
Amaranth grain
Amaranth grain
8
:
2
Couscous
Couscous
Contains more Calcium +487.5%
Contains more Iron +452.6%
Contains more Magnesium +712.5%
Contains more Phosphorus +572.7%
Contains more Potassium +132.8%
Contains more Zinc +230.8%
Contains more Copper +263.4%
Contains more Manganese +916.7%
Contains less Sodium -16.7%
Contains more Selenium +400%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +487.5%
Contains more Iron +452.6%
Contains more Magnesium +712.5%
Contains more Phosphorus +572.7%
Contains more Potassium +132.8%
Contains more Zinc +230.8%
Contains more Copper +263.4%
Contains more Manganese +916.7%
Contains less Sodium -16.7%
Contains more Selenium +400%

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.
Amaranth grain
Amaranth grain
3
:
9
Couscous
Couscous
Contains more Vitamin E +46.2%
Contains more Vitamin B6 +121.6%
Contains more Folate +46.7%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +318.3%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin E +46.2%
Contains more Vitamin B6 +121.6%
Contains more Folate +46.7%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +318.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
4
:
1
Couscous
Couscous
Contains more Fats +887.5%
Contains more Other +196.2%
Contains more Carbs +24.2%
Equal in Protein - 3.79
Equal in Water - 72.57
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Couscous
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 Fats +887.5%
Contains more Other +196.2%
Contains more Carbs +24.2%
Equal in Protein - 3.79
Equal in Water - 72.57

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Couscous
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Couscous Opinion
Net carbs 16.59g 21.82g Couscous
Protein 3.8g 3.79g Amaranth grain
Fats 1.58g 0.16g Amaranth grain
Carbs 18.69g 23.22g Couscous
Calories 102kcal 112kcal Couscous
Starch 16.23g Amaranth grain
Sugar 0.1g Amaranth grain
Fiber 2.1g 1.4g Amaranth grain
Calcium 47mg 8mg Amaranth grain
Iron 2.1mg 0.38mg Amaranth grain
Magnesium 65mg 8mg Amaranth grain
Phosphorus 148mg 22mg Amaranth grain
Potassium 135mg 58mg Amaranth grain
Sodium 6mg 5mg Couscous
Zinc 0.86mg 0.26mg Amaranth grain
Copper 0.149mg 0.041mg Amaranth grain
Manganese 0.854mg 0.084mg Amaranth grain
Selenium 5.5µg 27.5µg Couscous
Vitamin E 0.19mg 0.13mg Amaranth grain
Vitamin B1 0.015mg 0.063mg Couscous
Vitamin B2 0.022mg 0.027mg Couscous
Vitamin B3 0.235mg 0.983mg Couscous
Vitamin B5 0.371mg Couscous
Vitamin B6 0.113mg 0.051mg Amaranth grain
Folate 22µg 15µg Amaranth grain
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.029g Amaranth grain
Monounsaturated Fat 0.022g Couscous
Polyunsaturated fat 0.064g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth grain
7%
Couscous
Minerals Daily Need Coverage Score
43%
Amaranth grain
22%
Couscous

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 32)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.1g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.