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  6. Couscous vs. Buckwheat

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 from Couscous is 46% higher.

Couscous, cooked and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Couscous vs Buckwheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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.
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%
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.94mg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated Fat -78.4%
Contains more Mono. FatMonounsaturated Fat +754.5%
Contains more Poly. FatPolyunsaturated fat +193.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Buckwheat Opinion
Calories 112kcal 92kcal Couscous
Protein 3.79g 3.38g Couscous
Fats 0.16g 0.62g Buckwheat
Net carbs 21.82g 17.24g Couscous
Carbs 23.22g 19.94g Couscous
Magnesium 8mg 51mg Buckwheat
Calcium 8mg 7mg Couscous
Potassium 58mg 88mg Buckwheat
Iron 0.38mg 0.8mg Buckwheat
Sugar 0.1g 0.9g Couscous
Fiber 1.4g 2.7g Buckwheat
Copper 0.041mg 0.146mg Buckwheat
Zinc 0.26mg 0.61mg Buckwheat
Phosphorus 22mg 70mg Buckwheat
Sodium 5mg 4mg Buckwheat
Vitamin E 0.13mg 0.09mg Couscous
Manganese 0.084mg 0.403mg Buckwheat
Selenium 27.5µg 2.2µg Couscous
Vitamin B1 0.063mg 0.04mg Couscous
Vitamin B2 0.027mg 0.039mg Buckwheat
Vitamin B3 0.983mg 0.94mg Couscous
Vitamin B5 0.371mg 0.359mg Couscous
Vitamin B6 0.051mg 0.077mg Buckwheat
Vitamin K 0.1µg 1.9µg Buckwheat
Folate 15µg 14µg Couscous
Choline 3.3mg 20.1mg Buckwheat
Saturated Fat 0.029g 0.134g Couscous
Monounsaturated Fat 0.022g 0.188g Buckwheat
Polyunsaturated fat 0.064g 0.188g Buckwheat
Tryptophan 0.049mg 0.049mg
Threonine 0.1mg 0.129mg Buckwheat
Isoleucine 0.147mg 0.127mg Couscous
Leucine 0.259mg 0.212mg Couscous
Lysine 0.073mg 0.172mg Buckwheat
Methionine 0.059mg 0.044mg Couscous
Phenylalanine 0.184mg 0.133mg Couscous
Valine 0.162mg 0.173mg Buckwheat
Histidine 0.077mg 0.079mg Buckwheat
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
8%
Buckwheat
Minerals Daily Need Coverage Score
22%
Couscous
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.