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  6. Couscous vs. Seed

Couscous vs. Seed — In-Depth Nutrition Comparison

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A recap on differences between Couscous and Seed

  • Seed is higher than Couscous in Fiber, Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Selenium, Vitamin B3, and Vitamin B1.
  • Seed covers your daily Fiber needs 132% more than Couscous.

Food varieties used in this article are Couscous, cooked and Seeds, chia seeds, dried.

Infographic

Couscous vs Seed 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
1
:
9
Seed
Seed
Contains less Sodium -68.8%
Contains more Calcium +7787.5%
Contains more Iron +1931.6%
Contains more Magnesium +4087.5%
Contains more Phosphorus +3809.1%
Contains more Potassium +601.7%
Contains more Zinc +1661.5%
Contains more Copper +2153.7%
Contains more Manganese +3141.7%
Contains more Selenium +100.7%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -68.8%
Contains more Calcium +7787.5%
Contains more Iron +1931.6%
Contains more Magnesium +4087.5%
Contains more Phosphorus +3809.1%
Contains more Potassium +601.7%
Contains more Zinc +1661.5%
Contains more Copper +2153.7%
Contains more Manganese +3141.7%
Contains more Selenium +100.7%

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
4
:
7
Seed
Seed
Contains more Vitamin A +∞%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +884.1%
Contains more Vitamin B2 +529.6%
Contains more Vitamin B3 +798.3%
Contains more Folate +226.7%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +884.1%
Contains more Vitamin B2 +529.6%
Contains more Vitamin B3 +798.3%
Contains more Folate +226.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Seed
Seed
Contains more Water +1151.2%
Contains more Protein +336.4%
Contains more Fats +19112.5%
Contains more Carbs +81.4%
Contains more Other +1746.2%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1151.2%
Contains more Protein +336.4%
Contains more Fats +19112.5%
Contains more Carbs +81.4%
Contains more Other +1746.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Seed
Seed
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +10395.5%
Contains more Polyunsaturated fat +36876.6%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +10395.5%
Contains more Polyunsaturated fat +36876.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Seed Opinion
Net carbs 21.82g 7.72g Couscous
Protein 3.79g 16.54g Seed
Fats 0.16g 30.74g Seed
Carbs 23.22g 42.12g Seed
Calories 112kcal 486kcal Seed
Sugar 0.1g Seed
Fiber 1.4g 34.4g Seed
Calcium 8mg 631mg Seed
Iron 0.38mg 7.72mg Seed
Magnesium 8mg 335mg Seed
Phosphorus 22mg 860mg Seed
Potassium 58mg 407mg Seed
Sodium 5mg 16mg Couscous
Zinc 0.26mg 4.58mg Seed
Copper 0.041mg 0.924mg Seed
Manganese 0.084mg 2.723mg Seed
Selenium 27.5µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.13mg 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.063mg 0.62mg Seed
Vitamin B2 0.027mg 0.17mg Seed
Vitamin B3 0.983mg 8.83mg Seed
Vitamin B5 0.371mg Couscous
Vitamin B6 0.051mg Couscous
Folate 15µg 49µg Seed
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.436mg Seed
Threonine 0.1mg 0.709mg Seed
Isoleucine 0.147mg 0.801mg Seed
Leucine 0.259mg 1.371mg Seed
Lysine 0.073mg 0.97mg Seed
Methionine 0.059mg 0.588mg Seed
Phenylalanine 0.184mg 1.016mg Seed
Valine 0.162mg 0.95mg Seed
Histidine 0.077mg 0.531mg Seed
Trans Fat 0.14g Couscous
Saturated Fat 0.029g 3.33g Couscous
Monounsaturated Fat 0.022g 2.309g Seed
Polyunsaturated fat 0.064g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Seed
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
35%
Seed
Minerals Daily Need Coverage Score
22%
Couscous
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 50)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 3.301g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.