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  6. Buckwheat vs. Couscous

Buckwheat vs. Couscous — In-Depth Nutrition Comparison

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How are Buckwheat and Couscous different?

  • Buckwheat is higher in Manganese, Copper, Magnesium, Phosphorus, Iron, and Fiber, however, Couscous is richer in Selenium.
  • Daily need coverage for Selenium from Couscous is 46% higher.
  • Buckwheat contains 6 times more Magnesium than Couscous. While Buckwheat contains 51mg of Magnesium, Couscous contains only 8mg.

Buckwheat groats, roasted, cooked and Couscous, cooked are the varieties used in this article.

Infographic

Buckwheat 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.
Buckwheat
Buckwheat
8
:
2
Couscous
Couscous
Contains more Iron +110.5%
Contains more Magnesium +537.5%
Contains more Phosphorus +218.2%
Contains more Potassium +51.7%
Contains less Sodium -20%
Contains more Zinc +134.6%
Contains more Copper +256.1%
Contains more Manganese +379.8%
Contains more Calcium +14.3%
Contains more Selenium +1150%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Iron +110.5%
Contains more Magnesium +537.5%
Contains more Phosphorus +218.2%
Contains more Potassium +51.7%
Contains less Sodium -20%
Contains more Zinc +134.6%
Contains more Copper +256.1%
Contains more Manganese +379.8%
Contains more Calcium +14.3%
Contains more Selenium +1150%

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.
Buckwheat
Buckwheat
3
:
5
Couscous
Couscous
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.371
Equal in Folate - 15
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.371
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Couscous
Couscous
Contains more Fats +287.5%
Contains more Other +65.4%
Contains more Protein +12.1%
Contains more Carbs +16.4%
Equal in Water - 72.57
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +287.5%
Contains more Other +65.4%
Contains more Protein +12.1%
Contains more Carbs +16.4%
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +754.5%
Contains more Polyunsaturated fat +193.8%
Contains less Saturated Fat -78.4%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +754.5%
Contains more Polyunsaturated fat +193.8%
Contains less Saturated Fat -78.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Couscous Opinion
Net carbs 17.24g 21.82g Couscous
Protein 3.38g 3.79g Couscous
Fats 0.62g 0.16g Buckwheat
Carbs 19.94g 23.22g Couscous
Calories 92kcal 112kcal Couscous
Fructose 0.1g Buckwheat
Sugar 0.9g 0.1g Couscous
Fiber 2.7g 1.4g Buckwheat
Calcium 7mg 8mg Couscous
Iron 0.8mg 0.38mg Buckwheat
Magnesium 51mg 8mg Buckwheat
Phosphorus 70mg 22mg Buckwheat
Potassium 88mg 58mg Buckwheat
Sodium 4mg 5mg Buckwheat
Zinc 0.61mg 0.26mg Buckwheat
Copper 0.146mg 0.041mg Buckwheat
Manganese 0.403mg 0.084mg Buckwheat
Selenium 2.2µg 27.5µg Couscous
Vitamin E 0.09mg 0.13mg Couscous
Vitamin B1 0.04mg 0.063mg Couscous
Vitamin B2 0.039mg 0.027mg Buckwheat
Vitamin B3 0.94mg 0.983mg Couscous
Vitamin B5 0.359mg 0.371mg Couscous
Vitamin B6 0.077mg 0.051mg Buckwheat
Folate 14µg 15µg Couscous
Vitamin K 1.9µg 0.1µg Buckwheat
Tryptophan 0.049mg 0.049mg
Threonine 0.129mg 0.1mg Buckwheat
Isoleucine 0.127mg 0.147mg Couscous
Leucine 0.212mg 0.259mg Couscous
Lysine 0.172mg 0.073mg Buckwheat
Methionine 0.044mg 0.059mg Couscous
Phenylalanine 0.133mg 0.184mg Couscous
Valine 0.173mg 0.162mg Buckwheat
Histidine 0.079mg 0.077mg Buckwheat
Saturated Fat 0.134g 0.029g Couscous
Monounsaturated Fat 0.188g 0.022g Buckwheat
Polyunsaturated fat 0.188g 0.064g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
7%
Couscous
Minerals Daily Need Coverage Score
24%
Buckwheat
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.