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Cereal vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Cereal and Couscous?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, however, Couscous is richer in Selenium.
  • Cereal's daily need coverage for Vitamin B1 is 519% more.
  • Couscous has less Sodium.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Couscous, cooked types in this article.

Infographic

Cereal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +137.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +81%
Contains more IronIron +8863.2%
Contains more CopperCopper +234.1%
Contains more ZincZinc +2823.1%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +840.5%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +336.5%

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.
Cereal
6
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 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +9881%
Contains more Vitamin B2Vitamin B2 +14233.3%
Contains more Vitamin B3Vitamin B3 +2913.2%
Contains more Vitamin B6Vitamin B6 +11637.3%
Contains more Vitamin E Vitamin E +62.5%
Contains more Vitamin B5Vitamin B5 +64.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +59.9%
Contains more FatsFats +575%
Contains more CarbsCarbs +274%
Contains more OtherOther +757.7%
Contains more WaterWater +1819.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +827.3%
Contains more Poly. FatPolyunsaturated fat +453.1%
Contains less Sat. FatSaturated Fat -88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Couscous Opinion
Calories 378kcal 112kcal Cereal
Protein 6.06g 3.79g Cereal
Fats 1.08g 0.16g Cereal
Vitamin C 38.5mg 0mg Cereal
Net carbs 85.45g 21.82g Cereal
Carbs 86.85g 23.22g Cereal
Magnesium 19mg 8mg Cereal
Calcium 10mg 8mg Cereal
Potassium 105mg 58mg Cereal
Iron 34.06mg 0.38mg Cereal
Sugar 10.35g 0.1g Couscous
Fiber 1.4g 1.4g
Copper 0.137mg 0.041mg Cereal
Zinc 7.6mg 0.26mg Cereal
Phosphorus 77mg 22mg Cereal
Sodium 795mg 5mg Couscous
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.13mg Couscous
Manganese 0.79mg 0.084mg Cereal
Selenium 6.3µg 27.5µg Couscous
Vitamin B1 6.288mg 0.063mg Cereal
Vitamin B2 3.87mg 0.027mg Cereal
Vitamin B3 29.62mg 0.983mg Cereal
Vitamin B5 0.226mg 0.371mg Couscous
Vitamin B6 5.986mg 0.051mg Cereal
Vitamin K 0µg 0.1µg Couscous
Folate 15µg Couscous
Choline 3.3mg Couscous
Saturated Fat 0.26g 0.029g Couscous
Monounsaturated Fat 0.204g 0.022g Cereal
Polyunsaturated fat 0.354g 0.064g Cereal
Tryptophan 0.066mg 0.049mg Cereal
Threonine 0.241mg 0.1mg Cereal
Isoleucine 0.26mg 0.147mg Cereal
Leucine 0.767mg 0.259mg Cereal
Lysine 0.113mg 0.073mg Cereal
Methionine 0.13mg 0.059mg Cereal
Phenylalanine 0.365mg 0.184mg Cereal
Valine 0.344mg 0.162mg Cereal
Histidine 0.162mg 0.077mg Cereal
Fructose 0.26g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
363%
Cereal
7%
Couscous
Minerals Daily Need Coverage Score
183%
Cereal
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 10.25g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 790mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.231g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.3)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
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.

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. 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.