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Couscous vs Groat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (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 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.
Couscous Groat
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price 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
Couscous Groat
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
4
Couscous
5
Groat
Mineral Summary Score
5
Couscous
15
Groat

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
:
7
Groat
Contains more Calcium +14.3%
Contains more Iron +110.5%
Contains more Potassium +51.7%
Contains more Magnesium +537.5%
Contains more Copper +256.1%
Contains more Zinc +134.6%
Contains more Phosphorus +218.2%
Contains less Sodium -20%
Contains more Calcium +14.3%
Contains more Iron +110.5%
Contains more Potassium +51.7%
Contains more Magnesium +537.5%
Contains more Copper +256.1%
Contains more Zinc +134.6%
Contains more Phosphorus +218.2%
Contains less Sodium -20%

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
:
3
Groat
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
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

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
23%
Couscous
20%
Groat
Carbohydrates
23%
Couscous
20%
Groat
Fats
1%
Couscous
3%
Groat

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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 Couscous Groat Opinion
Calories 112 92 Couscous
Protein 3.79 3.38 Couscous
Fats 0.16 0.62 Groat
Vitamin C 0 0
Carbs 23.22 19.94 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 0.8 Groat
Calcium 8 7 Couscous
Potassium 58 88 Groat
Magnesium 8 51 Groat
Sugars 0.1 0.9 Groat
Fiber 1.4 2.7 Groat
Copper 0.041 0.146 Groat
Zinc 0.26 0.61 Groat
Starch
Phosphorus 22 70 Groat
Sodium 5 4 Groat
Vitamin A 0 0
Vitamin E 0.13 0.09 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.04 Couscous
Vitamin B2 0.027 0.039 Groat
Vitamin B3 0.983 0.94 Couscous
Vitamin B5 0.371 0.359 Couscous
Vitamin B6 0.051 0.077 Groat
Vitamin B12 0 0
Vitamin K 0.1 1.9 Groat
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.029 0.134 Couscous
Monounsaturated Fat 0.022 0.188 Groat
Polyunsaturated fat 0.064 0.188 Groat
Tryptophan 0.049 0.049
Threonine 0.1 0.129 Groat
Isoleucine 0.147 0.127 Couscous
Leucine 0.259 0.212 Couscous
Lysine 0.073 0.172 Groat
Methionine 0.059 0.044 Couscous
Phenylalanine 0.184 0.133 Couscous
Valine 0.162 0.173 Groat
Histidine 0.077 0.079 Groat
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.