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Oat vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Oat and Couscous?

  • The amount of Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Potassium in Oat is higher than in Couscous.
  • Oat's daily need coverage for Manganese is 210% more.
  • Couscous contains 24 times less Phosphorus than Oat. Oat contains 523mg of Phosphorus, while Couscous contains 22mg.

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

Infographic

Oat vs Couscous infographic
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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.
Oat
9
:
Contains more Calcium +575%
Contains more Iron +1142.1%
Contains more Magnesium +2112.5%
Contains more Phosphorus +2277.3%
Contains more Potassium +639.7%
Contains less Sodium -60%
Contains more Zinc +1426.9%
Contains more Copper +1426.8%
Contains more Manganese +5752.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +575%
Contains more Iron +1142.1%
Contains more Magnesium +2112.5%
Contains more Phosphorus +2277.3%
Contains more Potassium +639.7%
Contains less Sodium -60%
Contains more Zinc +1426.9%
Contains more Copper +1426.8%
Contains more Manganese +5752.4%

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.
Oat
5
:
Contains more Vitamin B1 +1111.1%
Contains more Vitamin B2 +414.8%
Contains more Vitamin B5 +263.6%
Contains more Vitamin B6 +133.3%
Contains more Folate +273.3%
Equal in Vitamin B3 - 0.983
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% 191% 33% 19% 81% 28% 43% 0% 0%
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 +1111.1%
Contains more Vitamin B2 +414.8%
Contains more Vitamin B5 +263.6%
Contains more Vitamin B6 +133.3%
Contains more Folate +273.3%
Equal in Vitamin B3 - 0.983

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
Contains more Protein +345.6%
Contains more Fats +4212.5%
Contains more Carbs +185.4%
Contains more Other +561.5%
Contains more Water +782.8%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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 +345.6%
Contains more Fats +4212.5%
Contains more Carbs +185.4%
Contains more Other +561.5%
Contains more Water +782.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +9800%
Contains more Polyunsaturated fat +3860.9%
Contains less Saturated Fat -97.6%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +9800%
Contains more Polyunsaturated fat +3860.9%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Couscous Opinion
Net carbs 55.67g 21.82g Oat
Protein 16.89g 3.79g Oat
Fats 6.9g 0.16g Oat
Carbs 66.27g 23.22g Oat
Calories 389kcal 112kcal Oat
Sugar 0.1g Oat
Fiber 10.6g 1.4g Oat
Calcium 54mg 8mg Oat
Iron 4.72mg 0.38mg Oat
Magnesium 177mg 8mg Oat
Phosphorus 523mg 22mg Oat
Potassium 429mg 58mg Oat
Sodium 2mg 5mg Oat
Zinc 3.97mg 0.26mg Oat
Copper 0.626mg 0.041mg Oat
Manganese 4.916mg 0.084mg Oat
Selenium 27.5µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.763mg 0.063mg Oat
Vitamin B2 0.139mg 0.027mg Oat
Vitamin B3 0.961mg 0.983mg Couscous
Vitamin B5 1.349mg 0.371mg Oat
Vitamin B6 0.119mg 0.051mg Oat
Folate 56µg 15µg Oat
Vitamin K 0.1µg Couscous
Tryptophan 0.234mg 0.049mg Oat
Threonine 0.575mg 0.1mg Oat
Isoleucine 0.694mg 0.147mg Oat
Leucine 1.284mg 0.259mg Oat
Lysine 0.701mg 0.073mg Oat
Methionine 0.312mg 0.059mg Oat
Phenylalanine 0.895mg 0.184mg Oat
Valine 0.937mg 0.162mg Oat
Histidine 0.405mg 0.077mg Oat
Saturated Fat 1.217g 0.029g Couscous
Monounsaturated Fat 2.178g 0.022g Oat
Polyunsaturated fat 2.535g 0.064g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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%
Oat
7%
Couscous
Minerals Daily Need Coverage Score
154%
Oat
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 6)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.7)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.188g)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.