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Couscous vs Buckwheat - In-Depth Nutrition Comparison

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What are the differences between Couscous and Buckwheat?

  • Couscous is higher in Selenium, however Buckwheat is richer in Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Iron, and Zinc.
  • Buckwheat's daily need coverage for Copper is 118% more.
  • Buckwheat contains 3 times less Selenium than Couscous. Couscous contains 27.5µg of Selenium, while Buckwheat contains 8.3µg.

We used Couscous, cooked and Buckwheat types in this article.

Infographic

Couscous vs Buckwheat infographic
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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 more Calcium +125%
Contains more Iron +478.9%
Contains more Magnesium +2787.5%
Contains more Phosphorus +1477.3%
Contains more Potassium +693.1%
Contains less Sodium -80%
Contains more Zinc +823.1%
Contains more Copper +2582.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +125%
Contains more Iron +478.9%
Contains more Magnesium +2787.5%
Contains more Phosphorus +1477.3%
Contains more Potassium +693.1%
Contains less Sodium -80%
Contains more Zinc +823.1%
Contains more Copper +2582.9%

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
:
Contains more Vitamin B1 +60.3%
Contains more Vitamin B2 +1474.1%
Contains more Vitamin B3 +614.1%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +311.8%
Contains more Folate +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin B1 +60.3%
Contains more Vitamin B2 +1474.1%
Contains more Vitamin B3 +614.1%
Contains more Vitamin B5 +232.3%
Contains more Vitamin B6 +311.8%
Contains more Folate +100%

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.
Couscous Buckwheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Buckwheat Opinion
Net carbs 21.82g 61.5g Buckwheat
Protein 3.79g 13.25g Buckwheat
Fats 0.16g 3.4g Buckwheat
Carbs 23.22g 71.5g Buckwheat
Calories 112kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar 0.1g g Buckwheat
Fiber 1.4g 10g Buckwheat
Calcium 8mg 18mg Buckwheat
Iron 0.38mg 2.2mg Buckwheat
Magnesium 8mg 231mg Buckwheat
Phosphorus 22mg 347mg Buckwheat
Potassium 58mg 460mg Buckwheat
Sodium 5mg 1mg Buckwheat
Zinc 0.26mg 2.4mg Buckwheat
Copper 0.041mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.101mg Buckwheat
Vitamin B2 0.027mg 0.425mg Buckwheat
Vitamin B3 0.983mg 7.02mg Buckwheat
Vitamin B5 0.371mg 1.233mg Buckwheat
Vitamin B6 0.051mg 0.21mg Buckwheat
Folate 15µg 30µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg 0.192mg Buckwheat
Threonine 0.1mg 0.506mg Buckwheat
Isoleucine 0.147mg 0.498mg Buckwheat
Leucine 0.259mg 0.832mg Buckwheat
Lysine 0.073mg 0.672mg Buckwheat
Methionine 0.059mg 0.172mg Buckwheat
Phenylalanine 0.184mg 0.52mg Buckwheat
Valine 0.162mg 0.678mg Buckwheat
Histidine 0.077mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 0.741g Couscous
Monounsaturated Fat 0.022g 1.04g Buckwheat
Polyunsaturated fat 0.064g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
33
Buckwheat
Mineral Summary Score
7
Couscous
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
80%
Buckwheat
Carbohydrates
23%
Couscous
72%
Buckwheat
Fats
1%
Couscous
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.712g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.3)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170286/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.