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Couscous vs Barley - In-Depth Nutrition Comparison

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Summary of differences between Couscous and Barley

  • Couscous has less Manganese, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Magnesium, Zinc, Vitamin B3, and Vitamin B6 than Barley.
  • Barley covers your daily need of Manganese 81% more than Couscous.

These are the specific foods used in this comparison Couscous, cooked and Barley, hulled.

Infographic

Couscous vs Barley 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 less Sodium -58.3%
Contains more Calcium +312.5%
Contains more Iron +847.4%
Contains more Magnesium +1562.5%
Contains more Phosphorus +1100%
Contains more Potassium +679.3%
Contains more Zinc +965.4%
Contains more Copper +1114.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains less Sodium -58.3%
Contains more Calcium +312.5%
Contains more Iron +847.4%
Contains more Magnesium +1562.5%
Contains more Phosphorus +1100%
Contains more Potassium +679.3%
Contains more Zinc +965.4%
Contains more Copper +1114.6%

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
:
8
Barley
Contains more Vitamin B5 +31.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +338.5%
Contains more Vitamin B1 +925.4%
Contains more Vitamin B2 +955.6%
Contains more Vitamin B3 +368.4%
Contains more Vitamin B6 +523.5%
Contains more Folate +26.7%
Contains more Vitamin K +2100%
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 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Contains more Vitamin B5 +31.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +338.5%
Contains more Vitamin B1 +925.4%
Contains more Vitamin B2 +955.6%
Contains more Vitamin B3 +368.4%
Contains more Vitamin B6 +523.5%
Contains more Folate +26.7%
Contains more Vitamin K +2100%

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 Barley
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Barley Opinion
Net carbs 21.82g 56.18g Barley
Protein 3.79g 12.48g Barley
Fats 0.16g 2.3g Barley
Carbs 23.22g 73.48g Barley
Calories 112kcal 354kcal Barley
Starch g g
Fructose g g
Sugar 0.1g 0.8g Couscous
Fiber 1.4g 17.3g Barley
Calcium 8mg 33mg Barley
Iron 0.38mg 3.6mg Barley
Magnesium 8mg 133mg Barley
Phosphorus 22mg 264mg Barley
Potassium 58mg 452mg Barley
Sodium 5mg 12mg Couscous
Zinc 0.26mg 2.77mg Barley
Copper 0.041mg 0.498mg Barley
Vitamin A 0IU 22IU Barley
Vitamin E 0.13mg 0.57mg Barley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.646mg Barley
Vitamin B2 0.027mg 0.285mg Barley
Vitamin B3 0.983mg 4.604mg Barley
Vitamin B5 0.371mg 0.282mg Couscous
Vitamin B6 0.051mg 0.318mg Barley
Folate 15µg 19µg Barley
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 2.2µg Barley
Tryptophan 0.049mg 0.208mg Barley
Threonine 0.1mg 0.424mg Barley
Isoleucine 0.147mg 0.456mg Barley
Leucine 0.259mg 0.848mg Barley
Lysine 0.073mg 0.465mg Barley
Methionine 0.059mg 0.24mg Barley
Phenylalanine 0.184mg 0.7mg Barley
Valine 0.162mg 0.612mg Barley
Histidine 0.077mg 0.281mg Barley
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 0.482g Couscous
Monounsaturated Fat 0.022g 0.295g Barley
Polyunsaturated fat 0.064g 1.108g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Barley
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
36
Barley
Mineral Summary Score
7
Couscous
80
Barley

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
75%
Barley
Carbohydrates
23%
Couscous
73%
Barley
Fats
1%
Couscous
11%
Barley

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.453g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.