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Couscous vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Couscous and Spelt

  • Couscous has more Selenium, however, Spelt is richer in Manganese, Copper, Phosphorus, Iron, Fiber, Vitamin B3, Magnesium, and Zinc.
  • Spelt covers your daily Manganese needs 44% more than Couscous.
  • Spelt has 7 times less Selenium than Couscous. Couscous has 27.5µg of Selenium, while Spelt has 4µg.

Specific food types used in this comparison are Couscous, cooked and Spelt, cooked.

Infographic

Couscous vs Spelt 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.
:
8
Spelt
Contains more Selenium +587.5%
Contains more Calcium +25%
Contains more Iron +339.5%
Contains more Magnesium +512.5%
Contains more Phosphorus +581.8%
Contains more Potassium +146.6%
Contains more Zinc +380.8%
Contains more Copper +424.4%
Contains more Manganese +1198.8%
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Selenium +587.5%
Contains more Calcium +25%
Contains more Iron +339.5%
Contains more Magnesium +512.5%
Contains more Phosphorus +581.8%
Contains more Potassium +146.6%
Contains more Zinc +380.8%
Contains more Copper +424.4%
Contains more Manganese +1198.8%
Equal in Sodium - 5

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.
:
6
Spelt
Contains more Folate +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +63.5%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B6 +56.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Folate +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B1 +63.5%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B6 +56.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Spelt
Contains more Protein +45.1%
Contains more Fats +431.3%
Contains more Carbs +13.9%
Contains more Other +150%
Equal in Water - 66.56
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +45.1%
Contains more Fats +431.3%
Contains more Carbs +13.9%
Contains more Other +150%
Equal in Water - 66.56

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Spelt Opinion
Net carbs 21.82g 22.54g Spelt
Protein 3.79g 5.5g Spelt
Fats 0.16g 0.85g Spelt
Carbs 23.22g 26.44g Spelt
Calories 112kcal 127kcal Spelt
Starch 19.57g Spelt
Sugar 0.1g Spelt
Fiber 1.4g 3.9g Spelt
Calcium 8mg 10mg Spelt
Iron 0.38mg 1.67mg Spelt
Magnesium 8mg 49mg Spelt
Phosphorus 22mg 150mg Spelt
Potassium 58mg 143mg Spelt
Sodium 5mg 5mg
Zinc 0.26mg 1.25mg Spelt
Copper 0.041mg 0.215mg Spelt
Manganese 0.084mg 1.091mg Spelt
Selenium 27.5µg 4µg Couscous
Vitamin A 0IU 4IU Spelt
Vitamin E 0.13mg 0.26mg Spelt
Vitamin B1 0.063mg 0.103mg Spelt
Vitamin B2 0.027mg 0.03mg Spelt
Vitamin B3 0.983mg 2.57mg Spelt
Vitamin B5 0.371mg Couscous
Vitamin B6 0.051mg 0.08mg Spelt
Folate 15µg 13µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.029g Spelt
Monounsaturated Fat 0.022g Couscous
Polyunsaturated fat 0.064g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Spelt
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
10%
Spelt
Minerals Daily Need Coverage Score
22%
Couscous
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 2)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.