Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cereal vs Couscous - In-Depth Nutrition Comparison

Compare

What are the differences between Cereal and Couscous?

  • Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, however Couscous is richer in Vitamin A RAE, Vitamin C, and Selenium.
  • Cereal's daily need coverage for Vitamin B1 is 519% more.
  • Couscous contains 159 times less Sodium than Cereal. Cereal contains 795mg of Sodium, while Couscous contains 5mg.

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains more Iron +8863.2%
Contains more Magnesium +137.5%
Contains more Phosphorus +250%
Contains more Potassium +81%
Contains more Zinc +2823.1%
Contains more Copper +234.1%
Contains less Sodium -99.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +25%
Contains more Iron +8863.2%
Contains more Magnesium +137.5%
Contains more Phosphorus +250%
Contains more Potassium +81%
Contains more Zinc +2823.1%
Contains more Copper +234.1%
Contains less Sodium -99.4%

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
Cereal
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +9881%
Contains more Vitamin B2 +14233.3%
Contains more Vitamin B3 +2913.2%
Contains more Vitamin B6 +11637.3%
Contains more Vitamin E +62.5%
Contains more Vitamin B5 +64.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +9881%
Contains more Vitamin B2 +14233.3%
Contains more Vitamin B3 +2913.2%
Contains more Vitamin B6 +11637.3%
Contains more Vitamin E +62.5%
Contains more Vitamin B5 +64.2%
Contains more Vitamin K +∞%

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.
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
Net carbs 85.45g 21.82g Cereal
Protein 6.06g 3.79g Cereal
Fats 1.08g 0.16g Cereal
Carbs 86.85g 23.22g Cereal
Calories 378kcal 112kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 0.1g Couscous
Fiber 1.4g 1.4g
Calcium 10mg 8mg Cereal
Iron 34.06mg 0.38mg Cereal
Magnesium 19mg 8mg Cereal
Phosphorus 77mg 22mg Cereal
Potassium 105mg 58mg Cereal
Sodium 795mg 5mg Couscous
Zinc 7.6mg 0.26mg Cereal
Copper 0.137mg 0.041mg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.13mg Couscous
Vitamin D IU 0IU Couscous
Vitamin D µg 0µg Couscous
Vitamin C 38.5mg 0mg Cereal
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
Folate µg 15µg Couscous
Vitamin B12 µg 0µg Couscous
Vitamin K 0µg 0.1µg Couscous
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
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.029g Couscous
Monounsaturated Fat 0.204g 0.022g Cereal
Polyunsaturated fat 0.354g 0.064g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
393
Cereal
7
Couscous
Mineral Summary Score
212
Cereal
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
36%
Cereal
23%
Couscous
Carbohydrates
87%
Cereal
23%
Couscous
Fats
5%
Cereal
1%
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

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. 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.