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.

Couscous

Buckwheat

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.

Couscous

Buckwheat

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.94mg

~equal in Vitamin B5 ~0.359mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~14µg

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%
Zinc	0.26mg	0.61mg	3%
Choline	3.3mg	20.1mg	3%
Vitamin B1	0.063mg	0.04mg	2%
Vitamin B6	0.051mg	0.077mg	2%
Vitamin K	0.1µg	1.9µg	2%
Calories	112kcal	92kcal	1%
Protein	3.79g	3.38g	1%
Fats	0.16g	0.62g	1%
Carbs	23.22g	19.94g	1%
Potassium	58mg	88mg	1%
Vitamin B2	0.027mg	0.039mg	1%
Polyunsaturated fat	0.064g	0.188g	1%
Protein per 100 calories	3.4g	3.7g	N/A
Calories per 10 g protein	296kcal	272kcal	N/A
Weight per 100 calories	89g	109g	N/A
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%