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  6. Buckwheat vs. Couscous

Buckwheat vs. Couscous — In-Depth Nutrition Comparison

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How are Buckwheat and Couscous different?

  • Buckwheat is higher in Manganese, Copper, Magnesium, Phosphorus, Iron, and Fiber, however, Couscous is richer in Selenium.
  • Daily need coverage for Selenium from Couscous is 46% higher.
  • Buckwheat contains 6 times more Magnesium than Couscous. While Buckwheat contains 51mg of Magnesium, Couscous contains only 8mg.

Buckwheat groats, roasted, cooked and Couscous, cooked are the varieties used in this article.

Infographic

Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +537.5%
Contains more PotassiumPotassium +51.7%
Contains more IronIron +110.5%
Contains more CopperCopper +256.1%
Contains more ZincZinc +134.6%
Contains more PhosphorusPhosphorus +218.2%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +379.8%
Contains more CalciumCalcium +14.3%
Contains more SeleniumSelenium +1150%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B6Vitamin B6 +51%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +509.1%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B1Vitamin B1 +57.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B5 ~0.371mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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 FatsFats +287.5%
Contains more OtherOther +65.4%
Contains more ProteinProtein +12.1%
Contains more CarbsCarbs +16.4%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +754.5%
Contains more Poly. FatPolyunsaturated fat +193.8%
Contains less Sat. FatSaturated Fat -78.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Couscous Opinion
Calories 92kcal 112kcal Couscous
Protein 3.38g 3.79g Couscous
Fats 0.62g 0.16g Buckwheat
Net carbs 17.24g 21.82g Couscous
Carbs 19.94g 23.22g Couscous
Magnesium 51mg 8mg Buckwheat
Calcium 7mg 8mg Couscous
Potassium 88mg 58mg Buckwheat
Iron 0.8mg 0.38mg Buckwheat
Sugar 0.9g 0.1g Couscous
Fiber 2.7g 1.4g Buckwheat
Copper 0.146mg 0.041mg Buckwheat
Zinc 0.61mg 0.26mg Buckwheat
Phosphorus 70mg 22mg Buckwheat
Sodium 4mg 5mg Buckwheat
Vitamin E 0.09mg 0.13mg Couscous
Manganese 0.403mg 0.084mg Buckwheat
Selenium 2.2µg 27.5µg Couscous
Vitamin B1 0.04mg 0.063mg Couscous
Vitamin B2 0.039mg 0.027mg Buckwheat
Vitamin B3 0.94mg 0.983mg Couscous
Vitamin B5 0.359mg 0.371mg Couscous
Vitamin B6 0.077mg 0.051mg Buckwheat
Vitamin K 1.9µg 0.1µg Buckwheat
Folate 14µg 15µg Couscous
Choline 20.1mg 3.3mg Buckwheat
Saturated Fat 0.134g 0.029g Couscous
Monounsaturated Fat 0.188g 0.022g Buckwheat
Polyunsaturated fat 0.188g 0.064g Buckwheat
Tryptophan 0.049mg 0.049mg
Threonine 0.129mg 0.1mg Buckwheat
Isoleucine 0.127mg 0.147mg Couscous
Leucine 0.212mg 0.259mg Couscous
Lysine 0.172mg 0.073mg Buckwheat
Methionine 0.044mg 0.059mg Couscous
Phenylalanine 0.133mg 0.184mg Couscous
Valine 0.173mg 0.162mg Buckwheat
Histidine 0.079mg 0.077mg Buckwheat
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Buckwheat
7%
Couscous
Minerals Daily Need Coverage Score
24%
Buckwheat
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.