Couscous vs. Buckwheat — In-Depth Nutrition Comparison
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How are couscous and buckwheat different?
- Couscous is higher in selenium; however, buckwheat is richer in manganese, copper, magnesium, phosphorus, iron, and fiber.
- Daily need coverage for selenium for couscous is 46% higher.
- Buckwheat has a lower glycemic index (51) than couscous (65).
Couscous, cooked and Buckwheat groats, roasted, cooked are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +14.3% |
| Contains more SeleniumSelenium | +1150% |
| Contains more MagnesiumMagnesium | +537.5% |
| Contains more PotassiumPotassium | +51.7% |
| Contains more IronIron | +110.5% |
| Contains more CopperCopper | +256.1% |
| Contains more ZincZinc | +134.6% |
| Contains more PhosphorusPhosphorus | +218.2% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +379.8% |
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.
| Contains more Vitamin EVitamin E | +44.4% |
| Contains more Vitamin B1Vitamin B1 | +57.5% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin B6Vitamin B6 | +51% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more CholineCholine | +509.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.5µg | 2.2µg | 46% |
| Manganese | 0.084mg | 0.403mg | 14% |
| Copper | 0.041mg | 0.146mg | 12% |
| Magnesium | 8mg | 51mg | 10% |
| Phosphorus | 22mg | 70mg | 7% |
| Iron | 0.38mg | 0.8mg | 5% |
| Fiber | 1.4g | 2.7g | 5% |
| Choline | 3.3mg | 20.1mg | 3% |
| Zinc | 0.26mg | 0.61mg | 3% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Vitamin B6 | 0.051mg | 0.077mg | 2% |
| Vitamin B1 | 0.063mg | 0.04mg | 2% |
| Calories | 112kcal | 92kcal | 1% |
| Polyunsaturated fat | 0.064g | 0.188g | 1% |
| Protein | 3.79g | 3.38g | 1% |
| Vitamin B2 | 0.027mg | 0.039mg | 1% |
| Fats | 0.16g | 0.62g | 1% |
| Potassium | 58mg | 88mg | 1% |
| Carbs | 23.22g | 19.94g | 1% |
| Net carbs | 21.82g | 17.24g | N/A |
| Calcium | 8mg | 7mg | 0% |
| Sugar | 0.1g | 0.9g | N/A |
| Sodium | 5mg | 4mg | 0% |
| Vitamin E | 0.13mg | 0.09mg | 0% |
| Vitamin B3 | 0.983mg | 0.94mg | 0% |
| Vitamin B5 | 0.371mg | 0.359mg | 0% |
| Folate | 15µg | 14µg | 0% |
| Saturated fat | 0.029g | 0.134g | 0% |
| Monounsaturated fat | 0.022g | 0.188g | 0% |
| Tryptophan | 0.049mg | 0.049mg | 0% |
| Threonine | 0.1mg | 0.129mg | 0% |
| Isoleucine | 0.147mg | 0.127mg | 0% |
| Leucine | 0.259mg | 0.212mg | 0% |
| Lysine | 0.073mg | 0.172mg | 0% |
| Methionine | 0.059mg | 0.044mg | 0% |
| Phenylalanine | 0.184mg | 0.133mg | 0% |
| Valine | 0.162mg | 0.173mg | 0% |
| Histidine | 0.077mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.1% |
| Contains more CarbsCarbs | +16.4% |
| Contains more FatsFats | +287.5% |
| Contains more OtherOther | +65.4% |
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.4% |
| Contains more Mono. FatMonounsaturated fat | +754.5% |
| Contains more Poly. FatPolyunsaturated fat | +193.8% |
