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Couscous vs Semolina - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 0.23g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.265g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.1)
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 Semolina
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous Semolina
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
18
Semolina
Mineral Summary Score
5
Couscous
22
Semolina

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 more Iron +94.7%
Contains more Calcium +787.5%
Contains more Potassium +200%
Contains more Magnesium +237.5%
Contains more Copper +592.7%
Contains more Zinc +292.3%
Contains more Phosphorus +595.5%
Contains less Sodium -60%
Contains more Iron +94.7%
Contains more Calcium +787.5%
Contains more Potassium +200%
Contains more Magnesium +237.5%
Contains more Copper +592.7%
Contains more Zinc +292.3%
Contains more Phosphorus +595.5%
Contains less Sodium -60%

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 +333.3%
Contains more Vitamin B1 +255.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +413.5%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +786.3%
Equal in Vitamin K - 0.1
Contains more Vitamin E +333.3%
Contains more Vitamin B1 +255.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +413.5%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +786.3%
Equal in Vitamin K - 0.1

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
45%
Semolina
Carbohydrates
23%
Couscous
81%
Semolina
Fats
1%
Couscous
5%
Semolina

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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 Semolina Opinion
Calories 112 374 Semolina
Protein 3.79 7.51 Semolina
Fats 0.16 1.03 Semolina
Vitamin C 0 0
Carbs 23.22 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 0.74 Semolina
Calcium 8 71 Semolina
Potassium 58 174 Semolina
Magnesium 8 27 Semolina
Sugars 0.1 0.33 Semolina
Fiber 1.4 1.8 Semolina
Copper 0.041 0.284 Semolina
Zinc 0.26 1.02 Semolina
Starch 68.29 Semolina
Phosphorus 22 153 Semolina
Sodium 5 2 Semolina
Vitamin A 0 0
Vitamin E 0.13 0.03 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.224 Semolina
Vitamin B2 0.027 0.05 Semolina
Vitamin B3 0.983 5.048 Semolina
Vitamin B5 0.371 0.672 Semolina
Vitamin B6 0.051 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 0.1
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.029 0.294 Couscous
Monounsaturated Fat 0.022 0.258 Semolina
Polyunsaturated fat 0.064 0.322 Semolina
Tryptophan 0.049 0.103 Semolina
Threonine 0.1 0.271 Semolina
Isoleucine 0.147 0.339 Semolina
Leucine 0.259 0.656 Semolina
Lysine 0.073 0.215 Semolina
Methionine 0.059 0.183 Semolina
Phenylalanine 0.184 0.398 Semolina
Valine 0.162 0.47 Semolina
Histidine 0.077 0.185 Semolina
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.