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  6. Buckwheat groats, roasted, dry vs. Couscous

Buckwheat groats, roasted, dry vs. Couscous — In-Depth Nutrition Comparison

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How are buckwheat groats, roasted, dry and couscous different?

  • Buckwheat groats, roasted, dry has more manganese, copper, magnesium, phosphorus, fiber, iron, vitamin B3, vitamin B6, and zinc; however, couscous is richer in selenium.
  • Buckwheat groats, roasted, dry covers your daily need for manganese, 67% more than couscous.
  • Buckwheat groats, roasted, dry has 28 times more magnesium than couscous. Buckwheat groats, roasted, dry has 221mg of magnesium, while couscous has 8mg.

Buckwheat groats, roasted, dry and Couscous, cooked types were used in this article.

Infographic

Buckwheat groats, roasted, dry 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 158% 5.1% 28% 93% 208% 66% 137% 1.4% 211% 46%
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 +2662.5%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +451.7%
Contains more IronIron +550%
Contains more CopperCopper +1422%
Contains more ZincZinc +830.8%
Contains more PhosphorusPhosphorus +1350%
Contains more ManganeseManganese +1826.2%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +227.4%

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% 0% 0% 56% 63% 96% 74% 81% 0% 0% 32% 30%
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 B1Vitamin B1 +255.6%
Contains more Vitamin B2Vitamin B2 +903.7%
Contains more Vitamin B3Vitamin B3 +422.4%
Contains more Vitamin B5Vitamin B5 +232.3%
Contains more Vitamin B6Vitamin B6 +592.2%
Contains more FolateFolate +180%
Contains more CholineCholine +1542.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat groats, roasted, dry Couscous DV% diff.
Manganese 1.618mg 0.084mg 67%
Copper 0.624mg 0.041mg 65%
Magnesium 221mg 8mg 51%
Phosphorus 319mg 22mg 42%
Fiber 10.3g 1.4g 36%
Selenium 8.4µg 27.5µg 35%
Vitamin B3 5.135mg 0.983mg 26%
Iron 2.47mg 0.38mg 26%
Vitamin B6 0.353mg 0.051mg 23%
Zinc 2.42mg 0.26mg 20%
Vitamin B2 0.271mg 0.027mg 19%
Carbs 74.95g 23.22g 17%
Vitamin B5 1.233mg 0.371mg 17%
Protein 11.73g 3.79g 16%
Methionine 153mg 0.059mg 15%
Vitamin B1 0.224mg 0.063mg 13%
Calories 346kcal 112kcal 12%
Choline 54.2mg 3.3mg 9%
Potassium 320mg 58mg 8%
Folate 42µg 15µg 7%
Polyunsaturated fat 0.828g 0.064g 5%
Fats 2.71g 0.16g 4%
Saturated fat 0.591g 0.029g 3%
Monounsaturated fat 0.828g 0.022g 2%
Vitamin E 0.13mg 1%
Calcium 17mg 8mg 1%
Net carbs 64.65g 21.82g N/A
Sugar 0.1g N/A
Sodium 11mg 5mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.17mg 0.049mg 0%
Threonine 0.448mg 0.1mg 0%
Isoleucine 0.441mg 0.147mg 0%
Leucine 0.736mg 0.259mg 0%
Lysine 0.595mg 0.073mg 0%
Phenylalanine 0.461mg 0.184mg 0%
Valine 0.6mg 0.162mg 0%
Histidine 0.273mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 3% 75% 8% 2%
Protein: 11.73 g
Fats: 2.71 g
Carbs: 74.95 g
Water: 8.41 g
Other: 2.2 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 ProteinProtein +209.5%
Contains more FatsFats +1593.8%
Contains more CarbsCarbs +222.8%
Contains more OtherOther +746.2%
Contains more WaterWater +762.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.591 g
Monounsaturated fat: Mono. Fat 0.828 g
Polyunsaturated fat: Poly. Fat 0.828 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 +3663.6%
Contains more Poly. FatPolyunsaturated fat +1193.8%
Contains less Sat. FatSaturated fat -95.1%

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 groats, roasted, dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170685/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.