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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 for couscous is 46% higher.
  • Buckwheat contains 6 times more magnesium than couscous. While buckwheat contains 51mg of magnesium, couscous contains only 8mg.
  • Buckwheat has a lower glycemic index (51) than couscous (65).

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 ~0µg
~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

All nutrients comparison - raw data values

Nutrient Buckwheat Couscous DV% diff.
Selenium 2.2µg 27.5µg 46%
Manganese 0.403mg 0.084mg 14%
Copper 0.146mg 0.041mg 12%
Magnesium 51mg 8mg 10%
Phosphorus 70mg 22mg 7%
Iron 0.8mg 0.38mg 5%
Fiber 2.7g 1.4g 5%
Choline 20.1mg 3.3mg 3%
Zinc 0.61mg 0.26mg 3%
Vitamin K 1.9µg 0.1µg 2%
Vitamin B6 0.077mg 0.051mg 2%
Vitamin B1 0.04mg 0.063mg 2%
Calories 92kcal 112kcal 1%
Polyunsaturated fat 0.188g 0.064g 1%
Protein 3.38g 3.79g 1%
Vitamin B2 0.039mg 0.027mg 1%
Fats 0.62g 0.16g 1%
Potassium 88mg 58mg 1%
Carbs 19.94g 23.22g 1%
Net carbs 17.24g 21.82g N/A
Calcium 7mg 8mg 0%
Sugar 0.9g 0.1g N/A
Sodium 4mg 5mg 0%
Vitamin E 0.09mg 0.13mg 0%
Vitamin B3 0.94mg 0.983mg 0%
Vitamin B5 0.359mg 0.371mg 0%
Folate 14µg 15µg 0%
Saturated fat 0.134g 0.029g 0%
Monounsaturated fat 0.188g 0.022g 0%
Tryptophan 0.049mg 0.049mg 0%
Threonine 0.129mg 0.1mg 0%
Isoleucine 0.127mg 0.147mg 0%
Leucine 0.212mg 0.259mg 0%
Lysine 0.172mg 0.073mg 0%
Methionine 0.044mg 0.059mg 0%
Phenylalanine 0.133mg 0.184mg 0%
Valine 0.173mg 0.162mg 0%
Histidine 0.079mg 0.077mg 0%
Fructose 0.1g 0%

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%

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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.