Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Buckwheat vs Couscous - In-Depth Nutrition Comparison

Compare

What are the differences between Buckwheat and Couscous?

  • Buckwheat is higher in Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Iron, and Zinc, however Couscous is richer in Selenium.
  • Buckwheat's daily need coverage for Copper is 118% more.
  • Couscous contains 29 times less Magnesium than Buckwheat. Buckwheat contains 231mg of Magnesium, while Couscous contains 8mg.

We used Buckwheat and Couscous, cooked types 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +125%
Contains more Iron +478.9%
Contains more Magnesium +2787.5%
Contains more Phosphorus +1477.3%
Contains more Potassium +693.1%
Contains less Sodium -80%
Contains more Zinc +823.1%
Contains more Copper +2582.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +125%
Contains more Iron +478.9%
Contains more Magnesium +2787.5%
Contains more Phosphorus +1477.3%
Contains more Potassium +693.1%
Contains less Sodium -80%
Contains more Zinc +823.1%
Contains more Copper +2582.9%

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
:
Contains more Vitamin B1 +60.3%
Contains more Vitamin B2 +1474.1%
Contains more Vitamin B3 +614.1%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +311.8%
Contains more Folate +100%
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% 26% 99% 132% 74% 49% 23% 0% 0%
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 B1 +60.3%
Contains more Vitamin B2 +1474.1%
Contains more Vitamin B3 +614.1%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +311.8%
Contains more Folate +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Couscous
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Buckwheat Couscous Opinion
Net carbs 61.5g 21.82g Buckwheat
Protein 13.25g 3.79g Buckwheat
Fats 3.4g 0.16g Buckwheat
Carbs 71.5g 23.22g Buckwheat
Calories 343kcal 112kcal Buckwheat
Starch g g
Fructose g g
Sugar g 0.1g Buckwheat
Fiber 10g 1.4g Buckwheat
Calcium 18mg 8mg Buckwheat
Iron 2.2mg 0.38mg Buckwheat
Magnesium 231mg 8mg Buckwheat
Phosphorus 347mg 22mg Buckwheat
Potassium 460mg 58mg Buckwheat
Sodium 1mg 5mg Buckwheat
Zinc 2.4mg 0.26mg Buckwheat
Copper 1.1mg 0.041mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.063mg Buckwheat
Vitamin B2 0.425mg 0.027mg Buckwheat
Vitamin B3 7.02mg 0.983mg Buckwheat
Vitamin B5 1.233mg 0.371mg Buckwheat
Vitamin B6 0.21mg 0.051mg Buckwheat
Folate 30µg 15µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan 0.192mg 0.049mg Buckwheat
Threonine 0.506mg 0.1mg Buckwheat
Isoleucine 0.498mg 0.147mg Buckwheat
Leucine 0.832mg 0.259mg Buckwheat
Lysine 0.672mg 0.073mg Buckwheat
Methionine 0.172mg 0.059mg Buckwheat
Phenylalanine 0.52mg 0.184mg Buckwheat
Valine 0.678mg 0.162mg Buckwheat
Histidine 0.309mg 0.077mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 0.029g Couscous
Monounsaturated Fat 1.04g 0.022g Buckwheat
Polyunsaturated fat 1.039g 0.064g Buckwheat

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
7
Couscous
Mineral Summary Score
109
Buckwheat
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 food.
Protein
80%
Buckwheat
23%
Couscous
Carbohydrates
72%
Buckwheat
23%
Couscous
Fats
16%
Buckwheat
1%
Couscous

Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.712g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.3)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.