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Buckwheat vs Couscous - In-Depth Nutrition Comparison

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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
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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
Contains more Iron +478.9%
Contains more Calcium +125%
Contains more Potassium +693.1%
Contains more Magnesium +2787.5%
Contains more Copper +2582.9%
Contains more Zinc +823.1%
Contains more Phosphorus +1477.3%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +478.9%
Contains more Calcium +125%
Contains more Potassium +693.1%
Contains more Magnesium +2787.5%
Contains more Copper +2582.9%
Contains more Zinc +823.1%
Contains more Phosphorus +1477.3%
Contains less Sodium -80%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
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 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 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 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

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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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)

All nutrients comparison - raw data values

Nutrient Buckwheat Couscous Opinion
Calories 343 112 Buckwheat
Protein 13.25 3.79 Buckwheat
Fats 3.4 0.16 Buckwheat
Vitamin C 0 0
Carbs 71.5 23.22 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 0.38 Buckwheat
Calcium 18 8 Buckwheat
Potassium 460 58 Buckwheat
Magnesium 231 8 Buckwheat
Sugar 0.1 Buckwheat
Fiber 10 1.4 Buckwheat
Copper 1.1 0.041 Buckwheat
Zinc 2.4 0.26 Buckwheat
Starch
Phosphorus 347 22 Buckwheat
Sodium 1 5 Buckwheat
Vitamin A 0 0
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.101 0.063 Buckwheat
Vitamin B2 0.425 0.027 Buckwheat
Vitamin B3 7.02 0.983 Buckwheat
Vitamin B5 1.233 0.371 Buckwheat
Vitamin B6 0.21 0.051 Buckwheat
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 30 15 Buckwheat
Trans Fat
Saturated Fat 0.741 0.029 Couscous
Monounsaturated Fat 1.04 0.022 Buckwheat
Polyunsaturated fat 1.039 0.064 Buckwheat
Tryptophan 0.192 0.049 Buckwheat
Threonine 0.506 0.1 Buckwheat
Isoleucine 0.498 0.147 Buckwheat
Leucine 0.832 0.259 Buckwheat
Lysine 0.672 0.073 Buckwheat
Methionine 0.172 0.059 Buckwheat
Phenylalanine 0.52 0.184 Buckwheat
Valine 0.678 0.162 Buckwheat
Histidine 0.309 0.077 Buckwheat
Fructose

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.