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  6. Wheat Bread vs. Couscous

Wheat Bread vs. Couscous — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Couscous

  • Wheat Bread is richer than Couscous in Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Folate, Copper, and Calcium.
  • Daily need coverage for Manganese from Wheat Bread is 56% higher.
  • Wheat Bread contains 120 times more Sodium than Couscous. Wheat Bread contains 601mg of Sodium, while Couscous contains 5mg.

Food types used in this article are Bread, wheat, toasted and Couscous, cooked.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
9
:
1
Couscous
Couscous
Contains more Calcium +1962.5%
Contains more Iron +976.3%
Contains more Magnesium +637.5%
Contains more Phosphorus +754.5%
Contains more Potassium +284.5%
Contains more Zinc +465.4%
Contains more Copper +382.9%
Contains more Manganese +1539.3%
Contains more Selenium +21.5%
Contains less Sodium -99.2%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1962.5%
Contains more Iron +976.3%
Contains more Magnesium +637.5%
Contains more Phosphorus +754.5%
Contains more Potassium +284.5%
Contains more Zinc +465.4%
Contains more Copper +382.9%
Contains more Manganese +1539.3%
Contains more Selenium +21.5%
Contains less Sodium -99.2%

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.
Wheat Bread
Wheat Bread
9
:
0
Couscous
Couscous
Contains more Vitamin E +84.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +596.8%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +535.8%
Contains more Vitamin B5 +22.9%
Contains more Vitamin B6 +200%
Contains more Folate +473.3%
Contains more Vitamin K +5600%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 +84.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +596.8%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +535.8%
Contains more Vitamin B5 +22.9%
Contains more Vitamin B6 +200%
Contains more Folate +473.3%
Contains more Vitamin K +5600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Couscous
Couscous
Contains more Protein +242%
Contains more Fats +2568.8%
Contains more Carbs +140.2%
Contains more Other +965.4%
Contains more Water +199.5%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 Protein +242%
Contains more Fats +2568.8%
Contains more Carbs +140.2%
Contains more Other +965.4%
Contains more Water +199.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +4531.8%
Contains more Polyunsaturated fat +2587.5%
Contains less Saturated Fat -97.1%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +4531.8%
Contains more Polyunsaturated fat +2587.5%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Couscous Opinion
Net carbs 51.07g 21.82g Wheat Bread
Protein 12.96g 3.79g Wheat Bread
Fats 4.27g 0.16g Wheat Bread
Carbs 55.77g 23.22g Wheat Bread
Calories 313kcal 112kcal Wheat Bread
Sugar 6.42g 0.1g Couscous
Fiber 4.7g 1.4g Wheat Bread
Calcium 165mg 8mg Wheat Bread
Iron 4.09mg 0.38mg Wheat Bread
Magnesium 59mg 8mg Wheat Bread
Phosphorus 188mg 22mg Wheat Bread
Potassium 223mg 58mg Wheat Bread
Sodium 601mg 5mg Couscous
Zinc 1.47mg 0.26mg Wheat Bread
Copper 0.198mg 0.041mg Wheat Bread
Manganese 1.377mg 0.084mg Wheat Bread
Selenium 33.4µg 27.5µg Wheat Bread
Vitamin E 0.24mg 0.13mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.063mg Wheat Bread
Vitamin B2 0.382mg 0.027mg Wheat Bread
Vitamin B3 6.25mg 0.983mg Wheat Bread
Vitamin B5 0.456mg 0.371mg Wheat Bread
Vitamin B6 0.153mg 0.051mg Wheat Bread
Folate 86µg 15µg Wheat Bread
Vitamin K 5.7µg 0.1µg Wheat Bread
Tryptophan 0.092mg 0.049mg Wheat Bread
Threonine 0.299mg 0.1mg Wheat Bread
Isoleucine 0.258mg 0.147mg Wheat Bread
Leucine 0.461mg 0.259mg Wheat Bread
Lysine 0.215mg 0.073mg Wheat Bread
Methionine 0.105mg 0.059mg Wheat Bread
Phenylalanine 0.315mg 0.184mg Wheat Bread
Valine 0.31mg 0.162mg Wheat Bread
Histidine 0.15mg 0.077mg Wheat Bread
Saturated Fat 0.989g 0.029g Couscous
Monounsaturated Fat 1.019g 0.022g Wheat Bread
Polyunsaturated fat 1.72g 0.064g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
7%
Couscous
Minerals Daily Need Coverage Score
89%
Wheat Bread
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 5)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 6.32g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.96g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.