Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Semolina
  5. Compare
  6. Semolina vs. Couscous

Semolina vs. Couscous — In-Depth Nutrition Comparison

Compare

A recap on differences between Semolina and Couscous

  • Semolina is higher in Manganese, Vitamin B6, Copper, Vitamin B3, Phosphorus, Vitamin B1, Zinc, Calcium, and Vitamin B5, yet Couscous is higher in Selenium.
  • Semolina covers your daily Manganese needs 41% more than Couscous.
  • Semolina contains 9 times more Calcium than Couscous. While Semolina contains 71mg of Calcium, Couscous contains only 8mg.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Couscous, cooked.

Infographic

Semolina 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.
Semolina
Semolina
9
:
1
Couscous
Couscous
Contains more Calcium +787.5%
Contains more Iron +94.7%
Contains more Magnesium +237.5%
Contains more Phosphorus +595.5%
Contains more Potassium +200%
Contains less Sodium -60%
Contains more Zinc +292.3%
Contains more Copper +592.7%
Contains more Manganese +1132.1%
Contains more Selenium +38.2%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +787.5%
Contains more Iron +94.7%
Contains more Magnesium +237.5%
Contains more Phosphorus +595.5%
Contains more Potassium +200%
Contains less Sodium -60%
Contains more Zinc +292.3%
Contains more Copper +592.7%
Contains more Manganese +1132.1%
Contains more Selenium +38.2%

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.
Semolina
Semolina
5
:
2
Couscous
Couscous
Contains more Vitamin B1 +255.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +413.5%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +786.3%
Contains more Vitamin E +333.3%
Contains more Folate +87.5%
Equal in Vitamin K - 0.1
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
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 +255.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +413.5%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +786.3%
Contains more Vitamin E +333.3%
Contains more Folate +87.5%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Couscous
Couscous
Contains more Protein +98.2%
Contains more Fats +543.8%
Contains more Carbs +248.4%
Contains more Other +173.1%
Contains more Water +636%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +98.2%
Contains more Fats +543.8%
Contains more Carbs +248.4%
Contains more Other +173.1%
Contains more Water +636%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +1072.7%
Contains more Polyunsaturated fat +403.1%
Contains less Saturated Fat -90.1%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +1072.7%
Contains more Polyunsaturated fat +403.1%
Contains less Saturated Fat -90.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Couscous Opinion
Net carbs 79.09g 21.82g Semolina
Protein 7.51g 3.79g Semolina
Fats 1.03g 0.16g Semolina
Carbs 80.89g 23.22g Semolina
Calories 374kcal 112kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.1g Couscous
Fiber 1.8g 1.4g Semolina
Calcium 71mg 8mg Semolina
Iron 0.74mg 0.38mg Semolina
Magnesium 27mg 8mg Semolina
Phosphorus 153mg 22mg Semolina
Potassium 174mg 58mg Semolina
Sodium 2mg 5mg Semolina
Zinc 1.02mg 0.26mg Semolina
Copper 0.284mg 0.041mg Semolina
Manganese 1.035mg 0.084mg Semolina
Selenium 19.9µg 27.5µg Couscous
Vitamin E 0.03mg 0.13mg Couscous
Vitamin B1 0.224mg 0.063mg Semolina
Vitamin B2 0.05mg 0.027mg Semolina
Vitamin B3 5.048mg 0.983mg Semolina
Vitamin B5 0.672mg 0.371mg Semolina
Vitamin B6 0.452mg 0.051mg Semolina
Folate 8µg 15µg Couscous
Vitamin K 0.1µg 0.1µg
Tryptophan 0.103mg 0.049mg Semolina
Threonine 0.271mg 0.1mg Semolina
Isoleucine 0.339mg 0.147mg Semolina
Leucine 0.656mg 0.259mg Semolina
Lysine 0.215mg 0.073mg Semolina
Methionine 0.183mg 0.059mg Semolina
Phenylalanine 0.398mg 0.184mg Semolina
Valine 0.47mg 0.162mg Semolina
Histidine 0.185mg 0.077mg Semolina
Saturated Fat 0.294g 0.029g Couscous
Monounsaturated Fat 0.258g 0.022g Semolina
Polyunsaturated fat 0.322g 0.064g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry
Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oat
Oat

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
26%
Semolina
7%
Couscous
Minerals Daily Need Coverage Score
52%
Semolina
22%
Couscous

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.265g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.1)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.