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  6. Couscous vs. Barley

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.
  • The glycemic index of barley is lower.

Food varieties used in this article are Couscous, cooked and Barley, pearled, cooked.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Barley
Barley
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more SeleniumSelenium +219.8%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +250%
Contains more CopperCopper +156.1%
Contains more ZincZinc +215.4%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +208.3%

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.
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%
Barley
Barley
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 0% 0% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B5Vitamin B5 +174.8%
Contains more Vitamin B1Vitamin B1 +31.7%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B3Vitamin B3 +109.9%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +306.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Couscous Barley DV% diff.
Selenium 27.5µg 8.6µg 34%
Iron 0.38mg 1.33mg 12%
Fiber 1.4g 3.8g 10%
Manganese 0.084mg 0.259mg 8%
Vitamin B3 0.983mg 2.063mg 7%
Copper 0.041mg 0.105mg 7%
Phosphorus 22mg 54mg 5%
Zinc 0.26mg 0.82mg 5%
Vitamin B5 0.371mg 0.135mg 5%
Vitamin B6 0.051mg 0.115mg 5%
Magnesium 8mg 22mg 3%
Protein 3.79g 2.26g 3%
Vitamin B2 0.027mg 0.062mg 3%
Vitamin B1 0.063mg 0.083mg 2%
Carbs 23.22g 28.22g 2%
Choline 3.3mg 13.4mg 2%
Vitamin K 0.1µg 0.8µg 1%
Polyunsaturated fat 0.064g 0.214g 1%
Calories 112kcal 123kcal 1%
Vitamin E 0.13mg 0.01mg 1%
Potassium 58mg 93mg 1%
Fats 0.16g 0.44g 0%
Net carbs 21.82g 24.42g N/A
Calcium 8mg 11mg 0%
Sugar 0.1g 0.28g N/A
Sodium 5mg 3mg 0%
Folate 15µg 16µg 0%
Saturated fat 0.029g 0.093g 0%
Monounsaturated fat 0.022g 0.057g 0%
Tryptophan 0.049mg 0.038mg 0%
Threonine 0.1mg 0.077mg 0%
Isoleucine 0.147mg 0.083mg 0%
Leucine 0.259mg 0.154mg 0%
Lysine 0.073mg 0.084mg 0%
Methionine 0.059mg 0.043mg 0%
Phenylalanine 0.184mg 0.127mg 0%
Valine 0.162mg 0.111mg 0%
Histidine 0.077mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Barley
Barley
3
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +67.7%
Contains more FatsFats +175%
Contains more CarbsCarbs +21.5%
~equal in Water ~68.8g
~equal in Other ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +159.1%
Contains more Poly. FatPolyunsaturated fat +234.4%

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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
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.