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Couscous vs Cereal - In-Depth Nutrition Comparison

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What are the differences between Couscous and Cereal?

  • Couscous is higher in Selenium, however Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, Zinc, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 519% more.
  • Cereal contains 4 times less Selenium than Couscous. Couscous contains 27.5µg of Selenium, while Cereal contains 6.3µg.
  • Couscous has less Sodium.

We used Couscous, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

Infographic

Couscous vs Cereal 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 less Sodium -99.4%
Contains more Iron +8863.2%
Contains more Calcium +25%
Contains more Potassium +81%
Contains more Magnesium +137.5%
Contains more Copper +234.1%
Contains more Zinc +2823.1%
Contains more Phosphorus +250%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains less Sodium -99.4%
Contains more Iron +8863.2%
Contains more Calcium +25%
Contains more Potassium +81%
Contains more Magnesium +137.5%
Contains more Copper +234.1%
Contains more Zinc +2823.1%
Contains more Phosphorus +250%

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
:
6
Cereal
Contains more Vitamin E +62.5%
Contains more Vitamin B5 +64.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +9881%
Contains more Vitamin B2 +14233.3%
Contains more Vitamin B3 +2913.2%
Contains more Vitamin B6 +11637.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +62.5%
Contains more Vitamin B5 +64.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +9881%
Contains more Vitamin B2 +14233.3%
Contains more Vitamin B3 +2913.2%
Contains more Vitamin B6 +11637.3%

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
393
Cereal
Mineral Summary Score
7
Couscous
212
Cereal

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
36%
Cereal
Carbohydrates
23%
Couscous
87%
Cereal
Fats
1%
Couscous
5%
Cereal

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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 10.25g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 790mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.231g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.3)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Couscous Cereal Opinion
Calories 112 378 Cereal
Protein 3.79 6.06 Cereal
Fats 0.16 1.08 Cereal
Vitamin C 0 38.5 Cereal
Carbs 23.22 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Couscous
Iron 0.38 34.06 Cereal
Calcium 8 10 Cereal
Potassium 58 105 Cereal
Magnesium 8 19 Cereal
Sugar 0.1 10.35 Couscous
Fiber 1.4 1.4
Copper 0.041 0.137 Cereal
Zinc 0.26 7.6 Cereal
Starch
Phosphorus 22 77 Cereal
Sodium 5 795 Couscous
Vitamin A 0 2792 Cereal
Vitamin E 0.13 0.08 Couscous
Vitamin D 0 Couscous
Vitamin B1 0.063 6.288 Cereal
Vitamin B2 0.027 3.87 Cereal
Vitamin B3 0.983 29.62 Cereal
Vitamin B5 0.371 0.226 Couscous
Vitamin B6 0.051 5.986 Cereal
Vitamin B12 0 Couscous
Vitamin K 0.1 0 Couscous
Folate 15 Couscous
Trans Fat
Saturated Fat 0.029 0.26 Couscous
Monounsaturated Fat 0.022 0.204 Cereal
Polyunsaturated fat 0.064 0.354 Cereal
Tryptophan 0.049 0.066 Cereal
Threonine 0.1 0.241 Cereal
Isoleucine 0.147 0.26 Cereal
Leucine 0.259 0.767 Cereal
Lysine 0.073 0.113 Cereal
Methionine 0.059 0.13 Cereal
Phenylalanine 0.184 0.365 Cereal
Valine 0.162 0.344 Cereal
Histidine 0.077 0.162 Cereal
Fructose 0.26 Cereal

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

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.