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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
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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
Barley
7
:
Contains more Iron +847.4%
Contains more Calcium +312.5%
Contains more Potassium +679.3%
Contains more Magnesium +1562.5%
Contains more Copper +1114.6%
Contains more Zinc +965.4%
Contains more Phosphorus +1100%
Contains less Sodium -58.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +847.4%
Contains more Calcium +312.5%
Contains more Potassium +679.3%
Contains more Magnesium +1562.5%
Contains more Copper +1114.6%
Contains more Zinc +965.4%
Contains more Phosphorus +1100%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
8
:
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 Vitamin K +2100%
Contains more Folate +26.7%
Contains more Vitamin B5 +31.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
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 Vitamin K +2100%
Contains more Folate +26.7%
Contains more Vitamin B5 +31.6%

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
36
Barley
7
Couscous
Mineral Summary Score
80
Barley
7
Couscous

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
75%
Barley
23%
Couscous
Carbohydrates
73%
Barley
23%
Couscous
Fats
11%
Barley
1%
Couscous

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.
Barley Couscous
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Barley Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Couscous
Couscous contains less Sugars (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)

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 Barley Couscous Opinion
Calories 354 112 Barley
Protein 12.48 3.79 Barley
Fats 2.3 0.16 Barley
Vitamin C 0 0
Carbs 73.48 23.22 Barley
Cholesterol 0 0
Vitamin D 0 0
Iron 3.6 0.38 Barley
Calcium 33 8 Barley
Potassium 452 58 Barley
Magnesium 133 8 Barley
Sugars 0.8 0.1 Couscous
Fiber 17.3 1.4 Barley
Copper 0.498 0.041 Barley
Zinc 2.77 0.26 Barley
Starch
Phosphorus 264 22 Barley
Sodium 12 5 Couscous
Vitamin A 22 0 Barley
Vitamin E 0.57 0.13 Barley
Vitamin D 0 0
Vitamin B1 0.646 0.063 Barley
Vitamin B2 0.285 0.027 Barley
Vitamin B3 4.604 0.983 Barley
Vitamin B5 0.282 0.371 Couscous
Vitamin B6 0.318 0.051 Barley
Vitamin B12 0 0
Vitamin K 2.2 0.1 Barley
Folate 19 15 Barley
Trans Fat
Saturated Fat 0.482 0.029 Couscous
Monounsaturated Fat 0.295 0.022 Barley
Polyunsaturated fat 1.108 0.064 Barley
Tryptophan 0.208 0.049 Barley
Threonine 0.424 0.1 Barley
Isoleucine 0.456 0.147 Barley
Leucine 0.848 0.259 Barley
Lysine 0.465 0.073 Barley
Methionine 0.24 0.059 Barley
Phenylalanine 0.7 0.184 Barley
Valine 0.612 0.162 Barley
Histidine 0.281 0.077 Barley
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.