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Couscous vs Amaranth grain - In-Depth Nutrition Comparison

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Differences between Couscous and Amaranth grain

  • Couscous has more Selenium, while Amaranth grain has more Manganese, Iron, Phosphorus, Magnesium, Copper, and Zinc.
  • Couscous's daily need coverage for Selenium is 40% higher.
  • Amaranth grain contains 4 times less Vitamin B3 than Couscous. Couscous contains 0.983mg of Vitamin B3, while Amaranth grain contains 0.235mg.

The food types used in this comparison are Couscous, cooked and Amaranth grain, cooked.

Infographic

Couscous vs Amaranth grain 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 less Sodium -16.7%
Contains more Calcium +487.5%
Contains more Iron +452.6%
Contains more Magnesium +712.5%
Contains more Phosphorus +572.7%
Contains more Potassium +132.8%
Contains more Zinc +230.8%
Contains more Copper +263.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains less Sodium -16.7%
Contains more Calcium +487.5%
Contains more Iron +452.6%
Contains more Magnesium +712.5%
Contains more Phosphorus +572.7%
Contains more Potassium +132.8%
Contains more Zinc +230.8%
Contains more Copper +263.4%

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
:
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +318.3%
Contains more Vitamin E +46.2%
Contains more Vitamin B6 +121.6%
Contains more Folate +46.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +318.3%
Contains more Vitamin E +46.2%
Contains more Vitamin B6 +121.6%
Contains more Folate +46.7%

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.
Couscous Amaranth grain
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Couscous Amaranth grain Opinion
Net carbs 21.82g 16.59g Couscous
Protein 3.79g 3.8g Amaranth grain
Fats 0.16g 1.58g Amaranth grain
Carbs 23.22g 18.69g Couscous
Calories 112kcal 102kcal Couscous
Starch g 16.23g Amaranth grain
Fructose g g
Sugar 0.1g g Amaranth grain
Fiber 1.4g 2.1g Amaranth grain
Calcium 8mg 47mg Amaranth grain
Iron 0.38mg 2.1mg Amaranth grain
Magnesium 8mg 65mg Amaranth grain
Phosphorus 22mg 148mg Amaranth grain
Potassium 58mg 135mg Amaranth grain
Sodium 5mg 6mg Couscous
Zinc 0.26mg 0.86mg Amaranth grain
Copper 0.041mg 0.149mg Amaranth grain
Vitamin A 0IU IU Couscous
Vitamin E 0.13mg 0.19mg Amaranth grain
Vitamin D 0IU IU Couscous
Vitamin D 0µg µg Couscous
Vitamin C 0mg mg Couscous
Vitamin B1 0.063mg 0.015mg Couscous
Vitamin B2 0.027mg 0.022mg Couscous
Vitamin B3 0.983mg 0.235mg Couscous
Vitamin B5 0.371mg mg Couscous
Vitamin B6 0.051mg 0.113mg Amaranth grain
Folate 15µg 22µg Amaranth grain
Vitamin B12 0µg µg Couscous
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg mg Couscous
Threonine 0.1mg mg Couscous
Isoleucine 0.147mg mg Couscous
Leucine 0.259mg mg Couscous
Lysine 0.073mg mg Couscous
Methionine 0.059mg mg Couscous
Phenylalanine 0.184mg mg Couscous
Valine 0.162mg mg Couscous
Histidine 0.077mg mg Couscous
Cholesterol 0mg mg Amaranth grain
Trans Fat g g
Saturated Fat 0.029g g Amaranth grain
Monounsaturated Fat 0.022g g Couscous
Polyunsaturated fat 0.064g g Couscous

Which food is preferable for your diet?

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

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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
7
Couscous
5
Amaranth grain
Mineral Summary Score
7
Couscous
36
Amaranth grain

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
23%
Couscous
23%
Amaranth grain
Carbohydrates
23%
Couscous
19%
Amaranth grain
Fats
1%
Couscous
7%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 32)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.1g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.