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Buckwheat vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.712g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.3)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 20)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Couscous
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
4
Couscous
Mineral Summary Score
71
Buckwheat
5
Couscous

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +478.9%
Contains more Calcium +125%
Contains more Potassium +693.1%
Contains more Magnesium +2787.5%
Contains more Copper +2582.9%
Contains more Zinc +823.1%
Contains more Phosphorus +1477.3%
Contains less Sodium -80%
Contains more Iron +478.9%
Contains more Calcium +125%
Contains more Potassium +693.1%
Contains more Magnesium +2787.5%
Contains more Copper +2582.9%
Contains more Zinc +823.1%
Contains more Phosphorus +1477.3%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +60.3%
Contains more Vitamin B2 +1474.1%
Contains more Vitamin B3 +614.1%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +311.8%
Contains more Vitamin B1 +60.3%
Contains more Vitamin B2 +1474.1%
Contains more Vitamin B3 +614.1%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +311.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
23%
Couscous
Carbohydrates
72%
Buckwheat
23%
Couscous
Fats
16%
Buckwheat
1%
Couscous

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Couscous Opinion
Calories 343 112 Buckwheat
Protein 13.25 3.79 Buckwheat
Fats 3.4 0.16 Buckwheat
Vitamin C 0 0
Carbs 71.5 23.22 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 0.38 Buckwheat
Calcium 18 8 Buckwheat
Potassium 460 58 Buckwheat
Magnesium 231 8 Buckwheat
Sugars 0.1 Couscous
Fiber 10 1.4 Buckwheat
Copper 1.1 0.041 Buckwheat
Zinc 2.4 0.26 Buckwheat
Starch
Phosphorus 347 22 Buckwheat
Sodium 1 5 Buckwheat
Vitamin A 0 0
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.101 0.063 Buckwheat
Vitamin B2 0.425 0.027 Buckwheat
Vitamin B3 7.02 0.983 Buckwheat
Vitamin B5 1.233 0.371 Buckwheat
Vitamin B6 0.21 0.051 Buckwheat
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.741 0.029 Couscous
Monounsaturated Fat 1.04 0.022 Buckwheat
Polyunsaturated fat 1.039 0.064 Buckwheat
Tryptophan 0.192 0.049 Buckwheat
Threonine 0.506 0.1 Buckwheat
Isoleucine 0.498 0.147 Buckwheat
Leucine 0.832 0.259 Buckwheat
Lysine 0.672 0.073 Buckwheat
Methionine 0.172 0.059 Buckwheat
Phenylalanine 0.52 0.184 Buckwheat
Valine 0.678 0.162 Buckwheat
Histidine 0.309 0.077 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.