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  6. Groat vs. Couscous

Groat vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Groat and Couscous?

  • Groat is higher in Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Iron, and Zinc, however, Couscous is richer in Selenium.
  • Groat's daily need coverage for Copper is 118% more.
  • Couscous contains 29 times less Magnesium than Groat. Groat contains 231mg of Magnesium, while Couscous contains 8mg.

We used Buckwheat and Couscous, cooked types in this article.

Infographic

Groat vs Couscous 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.
Groat
Groat
9
:
1
Couscous
Couscous
Contains more Calcium +125%
Contains more Iron +478.9%
Contains more Magnesium +2787.5%
Contains more Phosphorus +1477.3%
Contains more Potassium +693.1%
Contains less Sodium -80%
Contains more Zinc +823.1%
Contains more Copper +2582.9%
Contains more Manganese +1447.6%
Contains more Selenium +231.3%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +125%
Contains more Iron +478.9%
Contains more Magnesium +2787.5%
Contains more Phosphorus +1477.3%
Contains more Potassium +693.1%
Contains less Sodium -80%
Contains more Zinc +823.1%
Contains more Copper +2582.9%
Contains more Manganese +1447.6%
Contains more Selenium +231.3%

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.
Groat
Groat
6
:
2
Couscous
Couscous
Contains more Vitamin B1 +60.3%
Contains more Vitamin B2 +1474.1%
Contains more Vitamin B3 +614.1%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +311.8%
Contains more Folate +100%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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%
Contains more Vitamin B1 +60.3%
Contains more Vitamin B2 +1474.1%
Contains more Vitamin B3 +614.1%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +311.8%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Couscous
Couscous
Contains more Protein +249.6%
Contains more Fats +2025%
Contains more Carbs +207.9%
Contains more Other +707.7%
Contains more Water +644.3%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +249.6%
Contains more Fats +2025%
Contains more Carbs +207.9%
Contains more Other +707.7%
Contains more Water +644.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +4627.3%
Contains more Polyunsaturated fat +1523.4%
Contains less Saturated Fat -96.1%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +4627.3%
Contains more Polyunsaturated fat +1523.4%
Contains less Saturated Fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Couscous Opinion
Net carbs 61.5g 21.82g Groat
Protein 13.25g 3.79g Groat
Fats 3.4g 0.16g Groat
Carbs 71.5g 23.22g Groat
Calories 343kcal 112kcal Groat
Sugar 0.1g Groat
Fiber 10g 1.4g Groat
Calcium 18mg 8mg Groat
Iron 2.2mg 0.38mg Groat
Magnesium 231mg 8mg Groat
Phosphorus 347mg 22mg Groat
Potassium 460mg 58mg Groat
Sodium 1mg 5mg Groat
Zinc 2.4mg 0.26mg Groat
Copper 1.1mg 0.041mg Groat
Manganese 1.3mg 0.084mg Groat
Selenium 8.3µg 27.5µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.101mg 0.063mg Groat
Vitamin B2 0.425mg 0.027mg Groat
Vitamin B3 7.02mg 0.983mg Groat
Vitamin B5 1.233mg 0.371mg Groat
Vitamin B6 0.21mg 0.051mg Groat
Folate 30µg 15µg Groat
Vitamin K 0.1µg Couscous
Tryptophan 0.192mg 0.049mg Groat
Threonine 0.506mg 0.1mg Groat
Isoleucine 0.498mg 0.147mg Groat
Leucine 0.832mg 0.259mg Groat
Lysine 0.672mg 0.073mg Groat
Methionine 0.172mg 0.059mg Groat
Phenylalanine 0.52mg 0.184mg Groat
Valine 0.678mg 0.162mg Groat
Histidine 0.309mg 0.077mg Groat
Saturated Fat 0.741g 0.029g Couscous
Monounsaturated Fat 1.04g 0.022g Groat
Polyunsaturated fat 1.039g 0.064g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Couscous
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
33%
Groat
7%
Couscous
Minerals Daily Need Coverage Score
109%
Groat
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.712g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.3)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.