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  6. Couscous vs. Porridge

Couscous vs. Porridge — In-Depth Nutrition Comparison

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Important differences between Couscous and Porridge

  • Couscous has more Selenium, and Vitamin B5, however, Porridge has more Iron, and Calcium.
  • Couscous's daily need coverage for Selenium is 45% more.
  • Couscous has 5 times more Vitamin B5 than Porridge. Couscous has 0.371mg of Vitamin B5, while Porridge has 0.071mg.

The food varieties used in the comparison are Couscous, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Couscous vs Porridge 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
8
:
2
Porridge
Porridge
Contains more Magnesium +60%
Contains more Phosphorus +46.7%
Contains more Potassium +262.5%
Contains less Sodium -16.7%
Contains more Zinc +100%
Contains more Manganese +∞%
Contains more Selenium +882.1%
Contains more Calcium +987.5%
Contains more Iron +884.2%
Equal in Copper - 0.04
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +60%
Contains more Phosphorus +46.7%
Contains more Potassium +262.5%
Contains less Sodium -16.7%
Contains more Zinc +100%
Contains more Manganese +∞%
Contains more Selenium +882.1%
Contains more Calcium +987.5%
Contains more Iron +884.2%
Equal in Copper - 0.04

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
7
:
0
Porridge
Porridge
Contains more Vitamin E +550%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +422.5%
Contains more Vitamin B6 +292.3%
Contains more Folate +25%
Equal in Vitamin B2 - 0.025
Equal in Vitamin K - 0.1
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%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +550%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +422.5%
Contains more Vitamin B6 +292.3%
Contains more Folate +25%
Equal in Vitamin B2 - 0.025
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
3
:
2
Porridge
Porridge
Contains more Protein +163.2%
Contains more Carbs +120.7%
Contains more Other +18.2%
Contains more Fats +31.3%
Contains more Water +20.7%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +163.2%
Contains more Carbs +120.7%
Contains more Other +18.2%
Contains more Fats +31.3%
Contains more Water +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Porridge
Porridge
Contains less Saturated Fat -12.1%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +78.1%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains less Saturated Fat -12.1%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +78.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Porridge Opinion
Net carbs 21.82g 10.02g Couscous
Protein 3.79g 1.44g Couscous
Fats 0.16g 0.21g Porridge
Carbs 23.22g 10.52g Couscous
Calories 112kcal 50kcal Couscous
Sugar 0.1g 0.03g Porridge
Fiber 1.4g 0.5g Couscous
Calcium 8mg 87mg Porridge
Iron 0.38mg 3.74mg Porridge
Magnesium 8mg 5mg Couscous
Phosphorus 22mg 15mg Couscous
Potassium 58mg 16mg Couscous
Sodium 5mg 6mg Couscous
Zinc 0.26mg 0.13mg Couscous
Copper 0.041mg 0.04mg Couscous
Manganese 0.084mg 0mg Couscous
Selenium 27.5µg 2.8µg Couscous
Vitamin E 0.13mg 0.02mg Couscous
Vitamin B1 0.063mg 0.055mg Couscous
Vitamin B2 0.027mg 0.025mg Couscous
Vitamin B3 0.983mg 0.52mg Couscous
Vitamin B5 0.371mg 0.071mg Couscous
Vitamin B6 0.051mg 0.013mg Couscous
Folate 15µg 12µg Couscous
Vitamin K 0.1µg 0.1µg
Tryptophan 0.049mg 0.02mg Couscous
Threonine 0.1mg 0.045mg Couscous
Isoleucine 0.147mg 0.063mg Couscous
Leucine 0.259mg 0.11mg Couscous
Lysine 0.073mg 0.037mg Couscous
Methionine 0.059mg 0.027mg Couscous
Phenylalanine 0.184mg 0.078mg Couscous
Valine 0.162mg 0.07mg Couscous
Histidine 0.077mg 0.033mg Couscous
Saturated Fat 0.029g 0.033g Couscous
Monounsaturated Fat 0.022g 0.028g Porridge
Polyunsaturated fat 0.064g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
22%
Couscous
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.07g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.3)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.