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Groat vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 0.8g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Groat Couscous
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Groat Couscous
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
5
Groat
4
Couscous
Mineral Summary Score
15
Groat
5
Couscous

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
Groat
7
:
Contains more Iron +110.5%
Contains more Potassium +51.7%
Contains more Magnesium +537.5%
Contains more Copper +256.1%
Contains more Zinc +134.6%
Contains more Phosphorus +218.2%
Contains less Sodium -20%
Contains more Calcium +14.3%
Contains more Iron +110.5%
Contains more Potassium +51.7%
Contains more Magnesium +537.5%
Contains more Copper +256.1%
Contains more Zinc +134.6%
Contains more Phosphorus +218.2%
Contains less Sodium -20%
Contains more Calcium +14.3%

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
Groat
3
:
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.371
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.371

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
20%
Groat
23%
Couscous
Carbohydrates
20%
Groat
23%
Couscous
Fats
3%
Groat
1%
Couscous

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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 Groat Couscous Opinion
Calories 92 112 Couscous
Protein 3.38 3.79 Couscous
Fats 0.62 0.16 Groat
Vitamin C 0 0
Carbs 19.94 23.22 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.38 Groat
Calcium 7 8 Couscous
Potassium 88 58 Groat
Magnesium 51 8 Groat
Sugars 0.9 0.1 Groat
Fiber 2.7 1.4 Groat
Copper 0.146 0.041 Groat
Zinc 0.61 0.26 Groat
Starch
Phosphorus 70 22 Groat
Sodium 4 5 Groat
Vitamin A 0 0
Vitamin E 0.09 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.04 0.063 Couscous
Vitamin B2 0.039 0.027 Groat
Vitamin B3 0.94 0.983 Couscous
Vitamin B5 0.359 0.371 Couscous
Vitamin B6 0.077 0.051 Groat
Vitamin B12 0 0
Vitamin K 1.9 0.1 Groat
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.134 0.029 Couscous
Monounsaturated Fat 0.188 0.022 Groat
Polyunsaturated fat 0.188 0.064 Groat
Tryptophan 0.049 0.049
Threonine 0.129 0.1 Groat
Isoleucine 0.127 0.147 Couscous
Leucine 0.212 0.259 Couscous
Lysine 0.172 0.073 Groat
Methionine 0.044 0.059 Couscous
Phenylalanine 0.133 0.184 Couscous
Valine 0.173 0.162 Groat
Histidine 0.079 0.077 Groat
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.