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Couscous vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.3)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 0.36g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Oatmeal
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous Oatmeal
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
21
Oatmeal
Mineral Summary Score
5
Couscous
25
Oatmeal

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 less Sodium -89.8%
Contains more Iron +1468.4%
Contains more Calcium +900%
Contains more Magnesium +225%
Contains more Copper +61%
Contains more Zinc +138.5%
Contains more Phosphorus +250%
Equal in Potassium - 61
Contains less Sodium -89.8%
Contains more Iron +1468.4%
Contains more Calcium +900%
Contains more Magnesium +225%
Contains more Copper +61%
Contains more Zinc +138.5%
Contains more Phosphorus +250%
Equal in Potassium - 61

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 E +85.7%
Contains more Vitamin B5 +17%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +312.7%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B6 +468.6%
Contains more Vitamin K +300%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +85.7%
Contains more Vitamin B5 +17%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +312.7%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B6 +468.6%
Contains more Vitamin K +300%
Contains more Folic acid (B9) +∞%

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
14%
Oatmeal
Carbohydrates
23%
Couscous
12%
Oatmeal
Fats
1%
Couscous
6%
Oatmeal

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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 Oatmeal Opinion
Calories 112 68 Couscous
Protein 3.79 2.37 Couscous
Fats 0.16 1.36 Oatmeal
Vitamin C 0 0
Carbs 23.22 11.67 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 5.96 Oatmeal
Calcium 8 80 Oatmeal
Potassium 58 61 Oatmeal
Magnesium 8 26 Oatmeal
Sugars 0.1 0.46 Oatmeal
Fiber 1.4 1.7 Oatmeal
Copper 0.041 0.066 Oatmeal
Zinc 0.26 0.62 Oatmeal
Starch 10.37 Oatmeal
Phosphorus 22 77 Oatmeal
Sodium 5 49 Couscous
Vitamin A 0 433 Oatmeal
Vitamin E 0.13 0.07 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.26 Oatmeal
Vitamin B2 0.027 0.215 Oatmeal
Vitamin B3 0.983 3.025 Oatmeal
Vitamin B5 0.371 0.317 Couscous
Vitamin B6 0.051 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.1 0.4 Oatmeal
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0.003 Couscous
Saturated Fat 0.029 0.226 Couscous
Monounsaturated Fat 0.022 0.391 Oatmeal
Polyunsaturated fat 0.064 0.426 Oatmeal
Tryptophan 0.049 0.04 Couscous
Threonine 0.1 0.083 Couscous
Isoleucine 0.147 0.105 Couscous
Leucine 0.259 0.2 Couscous
Lysine 0.073 0.135 Oatmeal
Methionine 0.059 0.04 Couscous
Phenylalanine 0.184 0.13 Couscous
Valine 0.162 0.151 Couscous
Histidine 0.077 0.057 Couscous
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.