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  6. Couscous vs. Groat

Couscous vs. Groat — In-Depth Nutrition Comparison

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What are the differences between Couscous and Groat?

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

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

Infographic

Couscous vs Groat 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.
Couscous
Couscous
1
:
9
Groat
Groat
Contains more Selenium +231.3%
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%
Contains more Manganese +1447.6%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Selenium +231.3%
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%
Contains more Manganese +1447.6%

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
Couscous
2
:
6
Groat
Groat
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%
Couscous
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%
Groat
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Groat
Groat
Contains more Water +644.3%
Contains more Protein +249.6%
Contains more Fats +2025%
Contains more Carbs +207.9%
Contains more Other +707.7%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +644.3%
Contains more Protein +249.6%
Contains more Fats +2025%
Contains more Carbs +207.9%
Contains more Other +707.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Groat
Groat
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +4627.3%
Contains more Polyunsaturated fat +1523.4%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +4627.3%
Contains more Polyunsaturated fat +1523.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Groat Opinion
Net carbs 21.82g 61.5g Groat
Protein 3.79g 13.25g Groat
Fats 0.16g 3.4g Groat
Carbs 23.22g 71.5g Groat
Calories 112kcal 343kcal Groat
Sugar 0.1g Groat
Fiber 1.4g 10g Groat
Calcium 8mg 18mg Groat
Iron 0.38mg 2.2mg Groat
Magnesium 8mg 231mg Groat
Phosphorus 22mg 347mg Groat
Potassium 58mg 460mg Groat
Sodium 5mg 1mg Groat
Zinc 0.26mg 2.4mg Groat
Copper 0.041mg 1.1mg Groat
Manganese 0.084mg 1.3mg Groat
Selenium 27.5µg 8.3µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.101mg Groat
Vitamin B2 0.027mg 0.425mg Groat
Vitamin B3 0.983mg 7.02mg Groat
Vitamin B5 0.371mg 1.233mg Groat
Vitamin B6 0.051mg 0.21mg Groat
Folate 15µg 30µg Groat
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.192mg Groat
Threonine 0.1mg 0.506mg Groat
Isoleucine 0.147mg 0.498mg Groat
Leucine 0.259mg 0.832mg Groat
Lysine 0.073mg 0.672mg Groat
Methionine 0.059mg 0.172mg Groat
Phenylalanine 0.184mg 0.52mg Groat
Valine 0.162mg 0.678mg Groat
Histidine 0.077mg 0.309mg Groat
Saturated Fat 0.029g 0.741g Couscous
Monounsaturated Fat 0.022g 1.04g Groat
Polyunsaturated fat 0.064g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Groat
Minerals Daily Need Coverage Score
22%
Couscous
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Groat - 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.