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  6. Couscous vs. Buckwheat

Couscous vs. Buckwheat — In-Depth Nutrition Comparison

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How are Couscous and Buckwheat different?

  • Couscous is higher in Selenium, however, Buckwheat is richer in Manganese, Copper, Magnesium, Phosphorus, Iron, and Fiber.
  • Daily need coverage for Selenium from Couscous is 46% higher.

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

Infographic

Couscous vs Buckwheat 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.
Couscous
Couscous
2
:
8
Buckwheat
Buckwheat
Contains more Calcium +14.3%
Contains more Selenium +1150%
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%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +14.3%
Contains more Selenium +1150%
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%

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.
Couscous
Couscous
5
:
3
Buckwheat
Buckwheat
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Equal in Vitamin B3 - 0.94
Equal in Vitamin B5 - 0.359
Equal in Folate - 14
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%
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%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Equal in Vitamin B3 - 0.94
Equal in Vitamin B5 - 0.359
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Buckwheat
Buckwheat
Contains more Protein +12.1%
Contains more Carbs +16.4%
Contains more Fats +287.5%
Contains more Other +65.4%
Equal in Water - 75.63
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +12.1%
Contains more Carbs +16.4%
Contains more Fats +287.5%
Contains more Other +65.4%
Equal in Water - 75.63

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.