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  6. Barley vs. Couscous

Barley vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between Barley and Couscous

  • Couscous has less Manganese, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Magnesium, Zinc, Vitamin B3, and Vitamin B6 than Barley.
  • Barley covers your daily need of Manganese 81% more than Couscous.
  • Barley has 17 times more Magnesium than Couscous. While Barley has 133mg of Magnesium, Couscous has only 8mg.

These are the specific foods used in this comparison Barley, hulled and Couscous, cooked.

Infographic

Barley 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.
Barley
Barley
9
:
1
Couscous
Couscous
Contains more Calcium +312.5%
Contains more Iron +847.4%
Contains more Magnesium +1562.5%
Contains more Phosphorus +1100%
Contains more Potassium +679.3%
Contains more Zinc +965.4%
Contains more Copper +1114.6%
Contains more Manganese +2213.1%
Contains more Selenium +37.1%
Contains less Sodium -58.3%
Barley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +312.5%
Contains more Iron +847.4%
Contains more Magnesium +1562.5%
Contains more Phosphorus +1100%
Contains more Potassium +679.3%
Contains more Zinc +965.4%
Contains more Copper +1114.6%
Contains more Manganese +2213.1%
Contains more Selenium +37.1%
Contains less Sodium -58.3%

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.
Barley
Barley
8
:
1
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +338.5%
Contains more Vitamin B1 +925.4%
Contains more Vitamin B2 +955.6%
Contains more Vitamin B3 +368.4%
Contains more Vitamin B6 +523.5%
Contains more Folate +26.7%
Contains more Vitamin K +2100%
Contains more Vitamin B5 +31.6%
Barley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
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 +338.5%
Contains more Vitamin B1 +925.4%
Contains more Vitamin B2 +955.6%
Contains more Vitamin B3 +368.4%
Contains more Vitamin B6 +523.5%
Contains more Folate +26.7%
Contains more Vitamin K +2100%
Contains more Vitamin B5 +31.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
4
:
1
Couscous
Couscous
Contains more Protein +229.3%
Contains more Fats +1337.5%
Contains more Carbs +216.5%
Contains more Other +784.6%
Contains more Water +668.8%
Barley
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 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 +229.3%
Contains more Fats +1337.5%
Contains more Carbs +216.5%
Contains more Other +784.6%
Contains more Water +668.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +1240.9%
Contains more Polyunsaturated fat +1631.3%
Contains less Saturated Fat -94%
Barley
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +1240.9%
Contains more Polyunsaturated fat +1631.3%
Contains less Saturated Fat -94%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Couscous Opinion
Net carbs 56.18g 21.82g Barley
Protein 12.48g 3.79g Barley
Fats 2.3g 0.16g Barley
Carbs 73.48g 23.22g Barley
Calories 354kcal 112kcal Barley
Sugar 0.8g 0.1g Couscous
Fiber 17.3g 1.4g Barley
Calcium 33mg 8mg Barley
Iron 3.6mg 0.38mg Barley
Magnesium 133mg 8mg Barley
Phosphorus 264mg 22mg Barley
Potassium 452mg 58mg Barley
Sodium 12mg 5mg Couscous
Zinc 2.77mg 0.26mg Barley
Copper 0.498mg 0.041mg Barley
Manganese 1.943mg 0.084mg Barley
Selenium 37.7µg 27.5µg Barley
Vitamin A 22IU 0IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.13mg Barley
Vitamin B1 0.646mg 0.063mg Barley
Vitamin B2 0.285mg 0.027mg Barley
Vitamin B3 4.604mg 0.983mg Barley
Vitamin B5 0.282mg 0.371mg Couscous
Vitamin B6 0.318mg 0.051mg Barley
Folate 19µg 15µg Barley
Vitamin K 2.2µg 0.1µg Barley
Tryptophan 0.208mg 0.049mg Barley
Threonine 0.424mg 0.1mg Barley
Isoleucine 0.456mg 0.147mg Barley
Leucine 0.848mg 0.259mg Barley
Lysine 0.465mg 0.073mg Barley
Methionine 0.24mg 0.059mg Barley
Phenylalanine 0.7mg 0.184mg Barley
Valine 0.612mg 0.162mg Barley
Histidine 0.281mg 0.077mg Barley
Saturated Fat 0.482g 0.029g Couscous
Monounsaturated Fat 0.295g 0.022g Barley
Polyunsaturated fat 1.108g 0.064g Barley

Which food is preferable for your diet?

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

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%
Barley
7%
Couscous
Minerals Daily Need Coverage Score
110%
Barley
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.453g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley 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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.