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  6. Khorasan wheat vs. Couscous

Khorasan wheat vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Khorasan wheat and Couscous?

  • The amount of Manganese, Selenium, Copper, Phosphorus, Iron, Vitamin B1, Fiber, Vitamin B3, Zinc, and Magnesium in Khorasan wheat is higher than in Couscous.
  • Khorasan wheat's daily need coverage for Manganese is 115% more.
  • Couscous contains 17 times less Phosphorus than Khorasan wheat. Khorasan wheat contains 364mg of Phosphorus, while Couscous contains 22mg.

We used Wheat, KAMUT khorasan, uncooked and Couscous, cooked types in this article.

Infographic

Khorasan wheat 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.
Khorasan wheat
Khorasan wheat
9
:
0
Couscous
Couscous
Contains more Calcium +175%
Contains more Iron +892.1%
Contains more Magnesium +1525%
Contains more Phosphorus +1554.5%
Contains more Potassium +594.8%
Contains more Zinc +1315.4%
Contains more Copper +1134.1%
Contains more Manganese +3156%
Contains more Selenium +196.4%
Equal in Sodium - 5
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +175%
Contains more Iron +892.1%
Contains more Magnesium +1525%
Contains more Phosphorus +1554.5%
Contains more Potassium +594.8%
Contains more Zinc +1315.4%
Contains more Copper +1134.1%
Contains more Manganese +3156%
Contains more Selenium +196.4%
Equal in Sodium - 5

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.
Khorasan wheat
Khorasan wheat
8
:
3
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +369.2%
Contains more Vitamin B1 +798.4%
Contains more Vitamin B2 +581.5%
Contains more Vitamin B3 +548.5%
Contains more Vitamin B5 +155.8%
Contains more Vitamin B6 +407.8%
Contains more Vitamin K +1700%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 A +∞%
Contains more Vitamin E +369.2%
Contains more Vitamin B1 +798.4%
Contains more Vitamin B2 +581.5%
Contains more Vitamin B3 +548.5%
Contains more Vitamin B5 +155.8%
Contains more Vitamin B6 +407.8%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
4
:
1
Couscous
Couscous
Contains more Protein +283.6%
Contains more Fats +1231.3%
Contains more Carbs +204%
Contains more Other +546.2%
Contains more Water +555.6%
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +283.6%
Contains more Fats +1231.3%
Contains more Carbs +204%
Contains more Other +546.2%
Contains more Water +555.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +868.2%
Contains more Polyunsaturated fat +870.3%
Contains less Saturated Fat -85.2%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +868.2%
Contains more Polyunsaturated fat +870.3%
Contains less Saturated Fat -85.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Couscous Opinion
Net carbs 59.48g 21.82g Khorasan wheat
Protein 14.54g 3.79g Khorasan wheat
Fats 2.13g 0.16g Khorasan wheat
Carbs 70.58g 23.22g Khorasan wheat
Calories 337kcal 112kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 0.1g Couscous
Fiber 11.1g 1.4g Khorasan wheat
Calcium 22mg 8mg Khorasan wheat
Iron 3.77mg 0.38mg Khorasan wheat
Magnesium 130mg 8mg Khorasan wheat
Phosphorus 364mg 22mg Khorasan wheat
Potassium 403mg 58mg Khorasan wheat
Sodium 5mg 5mg
Zinc 3.68mg 0.26mg Khorasan wheat
Copper 0.506mg 0.041mg Khorasan wheat
Manganese 2.735mg 0.084mg Khorasan wheat
Selenium 81.5µg 27.5µg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.13mg Khorasan wheat
Vitamin B1 0.566mg 0.063mg Khorasan wheat
Vitamin B2 0.184mg 0.027mg Khorasan wheat
Vitamin B3 6.375mg 0.983mg Khorasan wheat
Vitamin B5 0.949mg 0.371mg Khorasan wheat
Vitamin B6 0.259mg 0.051mg Khorasan wheat
Folate 15µg Couscous
Vitamin K 1.8µg 0.1µg Khorasan wheat
Tryptophan 0.13mg 0.049mg Khorasan wheat
Threonine 0.442mg 0.1mg Khorasan wheat
Isoleucine 0.566mg 0.147mg Khorasan wheat
Leucine 1.112mg 0.259mg Khorasan wheat
Lysine 0.416mg 0.073mg Khorasan wheat
Methionine 0.251mg 0.059mg Khorasan wheat
Phenylalanine 0.772mg 0.184mg Khorasan wheat
Valine 0.687mg 0.162mg Khorasan wheat
Histidine 0.379mg 0.077mg Khorasan wheat
Trans Fat 0.005g Couscous
Saturated Fat 0.196g 0.029g Couscous
Monounsaturated Fat 0.213g 0.022g Khorasan wheat
Polyunsaturated fat 0.621g 0.064g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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
36%
Khorasan wheat
7%
Couscous
Minerals Daily Need Coverage Score
150%
Khorasan wheat
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 25)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.3)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 7.74g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.167g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.