Couscous vs Barley - In-Depth Nutrition Comparison
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A recap on differences between Couscous and Barley
- Couscous is higher in Selenium, yet Barley is higher in Iron, Fiber, Manganese, Copper, Vitamin B3, and Zinc.
- Couscous covers your daily Selenium needs 34% more than Barley.
Food varieties used in this article are Couscous, cooked and Barley, pearled, cooked.
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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
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Calcium
+37.5%
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Iron
+250%
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Magnesium
+175%
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Phosphorus
+145.5%
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Potassium
+60.3%
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Sodium
-40%
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Zinc
+215.4%
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Copper
+156.1%
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Calcium
+37.5%
Contains
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Iron
+250%
Contains
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Magnesium
+175%
Contains
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Phosphorus
+145.5%
Contains
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Potassium
+60.3%
Contains
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Sodium
-40%
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Zinc
+215.4%
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Copper
+156.1%
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
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Contains
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Vitamin E
+1200%
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Vitamin B5
+174.8%
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Vitamin A
+∞%
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Vitamin B1
+31.7%
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Vitamin B2
+129.6%
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Vitamin B3
+109.9%
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Vitamin B6
+125.5%
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Vitamin K
+700%
Equal in Folate - 16
Contains
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Vitamin E
+1200%
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Vitamin B5
+174.8%
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Vitamin A
+∞%
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Vitamin B1
+31.7%
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Vitamin B2
+129.6%
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Vitamin B3
+109.9%
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Vitamin B6
+125.5%
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Vitamin K
+700%
Equal in Folate - 16
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+67.7%
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Fats
+175%
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Carbs
+21.5%
Equal in Water - 68.8
Equal in Other - 0.28
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Protein
+67.7%
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Fats
+175%
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Carbs
+21.5%
Equal in Water - 68.8
Equal in Other - 0.28
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-68.8%
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Monounsaturated Fat
+159.1%
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Polyunsaturated fat
+234.4%
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Saturated Fat
-68.8%
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Monounsaturated Fat
+159.1%
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Polyunsaturated fat
+234.4%
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.
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sodium |
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Lower in glycemic index |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 21.82g | 24.42g |
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Protein | 3.79g | 2.26g |
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Fats | 0.16g | 0.44g |
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Carbs | 23.22g | 28.22g |
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Calories | 112kcal | 123kcal |
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Sugar | 0.1g | 0.28g |
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Fiber | 1.4g | 3.8g |
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Calcium | 8mg | 11mg |
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Iron | 0.38mg | 1.33mg |
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Magnesium | 8mg | 22mg |
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Phosphorus | 22mg | 54mg |
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Potassium | 58mg | 93mg |
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Sodium | 5mg | 3mg |
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Zinc | 0.26mg | 0.82mg |
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Copper | 0.041mg | 0.105mg |
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Vitamin A | 0IU | 7IU |
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Vitamin E | 0.13mg | 0.01mg |
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Vitamin B1 | 0.063mg | 0.083mg |
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Vitamin B2 | 0.027mg | 0.062mg |
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Vitamin B3 | 0.983mg | 2.063mg |
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Vitamin B5 | 0.371mg | 0.135mg |
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Vitamin B6 | 0.051mg | 0.115mg |
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Folate | 15µg | 16µg |
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Vitamin K | 0.1µg | 0.8µg |
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Tryptophan | 0.049mg | 0.038mg |
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Threonine | 0.1mg | 0.077mg |
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Isoleucine | 0.147mg | 0.083mg |
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Leucine | 0.259mg | 0.154mg |
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Lysine | 0.073mg | 0.084mg |
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Methionine | 0.059mg | 0.043mg |
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Phenylalanine | 0.184mg | 0.127mg |
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Valine | 0.162mg | 0.111mg |
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Histidine | 0.077mg | 0.051mg |
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Saturated Fat | 0.029g | 0.093g |
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Monounsaturated Fat | 0.022g | 0.057g |
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Polyunsaturated fat | 0.064g | 0.214g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
7%

10%

Minerals Daily Need Coverage Score
7%

20%

Comparison summary
Which food is lower in Sugar?

Couscous is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?

Couscous is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?

Couscous is cheaper (difference - $0.2)
Which food contains less Sodium?

Barley contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?

Barley is lower in glycemic index (difference - 37)
Which food is richer in minerals?

Barley is relatively richer in minerals
Which food is richer in vitamins?

Barley is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)