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Porridge vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (difference - 0.07g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 14)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.3)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.004g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Porridge Couscous
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Porridge 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
3
Porridge
4
Couscous
Mineral Summary Score
13
Porridge
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
:
Contains more Iron +884.2%
Contains more Calcium +987.5%
Contains more Potassium +262.5%
Contains more Magnesium +60%
Contains more Zinc +100%
Contains more Phosphorus +46.7%
Contains less Sodium -16.7%
Equal in Copper - 0.041
Contains more Iron +884.2%
Contains more Calcium +987.5%
Contains more Potassium +262.5%
Contains more Magnesium +60%
Contains more Zinc +100%
Contains more Phosphorus +46.7%
Contains less Sodium -16.7%
Equal in Copper - 0.041

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 Folic acid (B9) +∞%
Contains more Vitamin E +550%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +422.5%
Contains more Vitamin B6 +292.3%
Equal in Vitamin B2 - 0.027
Equal in Vitamin K - 0.1
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +550%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +422.5%
Contains more Vitamin B6 +292.3%
Equal in Vitamin B2 - 0.027
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
9%
Porridge
23%
Couscous
Carbohydrates
11%
Porridge
23%
Couscous
Fats
1%
Porridge
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 Porridge Couscous Opinion
Calories 50 112 Couscous
Protein 1.44 3.79 Couscous
Fats 0.21 0.16 Porridge
Vitamin C 0 0
Carbs 10.52 23.22 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 0.38 Porridge
Calcium 87 8 Porridge
Potassium 16 58 Couscous
Magnesium 5 8 Couscous
Sugars 0.03 0.1 Couscous
Fiber 0.5 1.4 Couscous
Copper 0.04 0.041 Couscous
Zinc 0.13 0.26 Couscous
Starch
Phosphorus 15 22 Couscous
Sodium 6 5 Couscous
Vitamin A 0 0
Vitamin E 0.02 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.055 0.063 Couscous
Vitamin B2 0.025 0.027 Couscous
Vitamin B3 0.52 0.983 Couscous
Vitamin B5 0.071 0.371 Couscous
Vitamin B6 0.013 0.051 Couscous
Vitamin B12 0 0
Vitamin K 0.1 0.1
Folic acid (B9) 8 0 Porridge
Trans Fat
Saturated Fat 0.033 0.029 Couscous
Monounsaturated Fat 0.028 0.022 Porridge
Polyunsaturated fat 0.114 0.064 Porridge
Tryptophan 0.02 0.049 Couscous
Threonine 0.045 0.1 Couscous
Isoleucine 0.063 0.147 Couscous
Leucine 0.11 0.259 Couscous
Lysine 0.037 0.073 Couscous
Methionine 0.027 0.059 Couscous
Phenylalanine 0.078 0.184 Couscous
Valine 0.07 0.162 Couscous
Histidine 0.033 0.077 Couscous
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.