Buckwheat vs. Couscous — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
7%
Minerals Daily Need Coverage Score
24%
22%
Comparison summary
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.105g)
Which food is cheaper?
Couscous is cheaper (difference - $1.1)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
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.