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  6. Wheat gluten vs. Couscous

Wheat gluten vs. Couscous — In-Depth Nutrition Comparison

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Differences between Wheat gluten and Couscous

  • Wheat gluten has more Iron, Phosphorus, Selenium, Copper, Calcium, and Zinc, while Couscous has more Vitamin B5, Vitamin B3, and Vitamin B1.
  • Wheat gluten's daily need coverage for Iron is 60% higher.
  • Couscous contains 18 times less Calcium than Wheat gluten. Wheat gluten contains 142mg of Calcium, while Couscous contains 8mg.

The food types used in this comparison are Vital wheat gluten and Couscous, cooked.

Infographic

Wheat gluten 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.
Wheat gluten
Wheat gluten
8
:
2
Couscous
Couscous
Contains more Calcium +1675%
Contains more Iron +1268.4%
Contains more Magnesium +212.5%
Contains more Phosphorus +1081.8%
Contains more Potassium +72.4%
Contains more Zinc +226.9%
Contains more Copper +343.9%
Contains more Selenium +44.4%
Contains less Sodium -82.8%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1675%
Contains more Iron +1268.4%
Contains more Magnesium +212.5%
Contains more Phosphorus +1081.8%
Contains more Potassium +72.4%
Contains more Zinc +226.9%
Contains more Copper +343.9%
Contains more Selenium +44.4%
Contains less Sodium -82.8%

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.
Wheat gluten
Wheat gluten
0
:
8
Couscous
Couscous
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Wheat gluten
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% 0% 0% 0% 0% 0% 0% 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 E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
3
:
2
Couscous
Couscous
Contains more Protein +1883.1%
Contains more Fats +1056.3%
Contains more Other +284.6%
Contains more Carbs +68.4%
Contains more Water +785%
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 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 +1883.1%
Contains more Fats +1056.3%
Contains more Other +284.6%
Contains more Carbs +68.4%
Contains more Water +785%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +609.1%
Contains more Polyunsaturated fat +1165.6%
Contains less Saturated Fat -89.3%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +609.1%
Contains more Polyunsaturated fat +1165.6%
Contains less Saturated Fat -89.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Couscous Opinion
Net carbs 13.19g 21.82g Couscous
Protein 75.16g 3.79g Wheat gluten
Fats 1.85g 0.16g Wheat gluten
Carbs 13.79g 23.22g Couscous
Calories 370kcal 112kcal Wheat gluten
Sugar 0g 0.1g Wheat gluten
Fiber 0.6g 1.4g Couscous
Calcium 142mg 8mg Wheat gluten
Iron 5.2mg 0.38mg Wheat gluten
Magnesium 25mg 8mg Wheat gluten
Phosphorus 260mg 22mg Wheat gluten
Potassium 100mg 58mg Wheat gluten
Sodium 29mg 5mg Couscous
Zinc 0.85mg 0.26mg Wheat gluten
Copper 0.182mg 0.041mg Wheat gluten
Manganese 0.084mg Couscous
Selenium 39.7µg 27.5µg Wheat gluten
Vitamin E 0mg 0.13mg Couscous
Vitamin B1 0mg 0.063mg Couscous
Vitamin B2 0mg 0.027mg Couscous
Vitamin B3 0mg 0.983mg Couscous
Vitamin B5 0mg 0.371mg Couscous
Vitamin B6 0mg 0.051mg Couscous
Folate 0µg 15µg Couscous
Vitamin K 0µg 0.1µg Couscous
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.272g 0.029g Couscous
Monounsaturated Fat 0.156g 0.022g Wheat gluten
Polyunsaturated fat 0.81g 0.064g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten 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
0%
Wheat gluten
7%
Couscous
Minerals Daily Need Coverage Score
68%
Wheat gluten
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 1)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.3)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.243g)
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)

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.