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Couscous vs. Fenugreek — In-Depth Nutrition Comparison

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How are couscous and fenugreek different?

  • Couscous has more selenium; however, fenugreek is richer in iron, copper, fiber, manganese, magnesium, vitamin B6, phosphorus, vitamin B2, and vitamin B1.
  • Fenugreek covers your daily need for iron, 414% more than couscous.
  • Couscous has 4 times more selenium than fenugreek. Couscous has 27.5µg of selenium, while fenugreek has 6.3µg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of fenugreek is 0.

Couscous, cooked and Spices, fenugreek seed types were used in this article.

Infographic

Couscous vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains less SodiumSodium -92.5%
Contains more SeleniumSelenium +336.5%
Contains more MagnesiumMagnesium +2287.5%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +1227.6%
Contains more IronIron +8723.7%
Contains more CopperCopper +2607.3%
Contains more ZincZinc +861.5%
Contains more PhosphorusPhosphorus +1245.5%
Contains more ManganeseManganese +1361.9%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +411.1%
Contains more Vitamin B2Vitamin B2 +1255.6%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin B6Vitamin B6 +1076.5%
Contains more FolateFolate +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +720.9%
Contains more ProteinProtein +506.9%
Contains more FatsFats +3906.3%
Contains more CarbsCarbs +151.3%
Contains more OtherOther +1207.7%

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Fenugreek DV% diff.
Iron 0.38mg 33.53mg 414%
Copper 0.041mg 1.11mg 119%
Fiber 1.4g 24.6g 93%
Manganese 0.084mg 1.228mg 50%
Magnesium 8mg 191mg 44%
Vitamin B6 0.051mg 0.6mg 42%
Phosphorus 22mg 296mg 39%
Selenium 27.5µg 6.3µg 39%
Protein 3.79g 23g 38%
Vitamin B2 0.027mg 0.366mg 26%
Vitamin B1 0.063mg 0.322mg 22%
Potassium 58mg 770mg 21%
Zinc 0.26mg 2.5mg 20%
Calcium 8mg 176mg 17%
Carbs 23.22g 58.35g 12%
Folate 15µg 57µg 11%
Calories 112kcal 323kcal 11%
Fats 0.16g 6.41g 10%
Saturated fat 0.029g 1.46g 7%
Vitamin B5 0.371mg 7%
Vitamin B3 0.983mg 1.64mg 4%
Vitamin C 0mg 3mg 3%
Sodium 5mg 67mg 3%
Choline 3.3mg 1%
Vitamin E 0.13mg 1%
Net carbs 21.82g 33.75g N/A
Sugar 0.1g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.022g 0%
Polyunsaturated fat 0.064g 0%
Tryptophan 0.049mg 0.391mg 0%
Threonine 0.1mg 0.898mg 0%
Isoleucine 0.147mg 1.241mg 0%
Leucine 0.259mg 1.757mg 0%
Lysine 0.073mg 1.684mg 0%
Methionine 0.059mg 0.338mg 0%
Phenylalanine 0.184mg 1.089mg 0%
Valine 0.162mg 1.102mg 0%
Histidine 0.077mg 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Fenugreek
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
30%
Fenugreek
Minerals Daily Need Coverage Score
22%
Couscous
228%
Fenugreek

Comparison summary

Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 1.431g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.3)
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.