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Couscous vs Groat - In-Depth Nutrition Comparison

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How are Couscous and Groat different?

  • Couscous is higher in Selenium, however Groat 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 Groat 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
:
7
Groat
Contains more Calcium +14.3%
Contains more Iron +110.5%
Contains more Magnesium +537.5%
Contains more Phosphorus +218.2%
Contains more Potassium +51.7%
Contains less Sodium -20%
Contains more Zinc +134.6%
Contains more Copper +256.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +14.3%
Contains more Iron +110.5%
Contains more Magnesium +537.5%
Contains more Phosphorus +218.2%
Contains more Potassium +51.7%
Contains less Sodium -20%
Contains more Zinc +134.6%
Contains more Copper +256.1%

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
:
3
Groat
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Equal in Vitamin B3 - 0.94
Equal in Vitamin B5 - 0.359
Equal in Folate - 14
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Equal in Vitamin B3 - 0.94
Equal in Vitamin B5 - 0.359
Equal in Folate - 14

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 Groat
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar 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 Groat Opinion
Net carbs 21.82g 17.24g Couscous
Protein 3.79g 3.38g Couscous
Fats 0.16g 0.62g Groat
Carbs 23.22g 19.94g Couscous
Calories 112kcal 92kcal Couscous
Starch g g
Fructose g 0.1g Groat
Sugar 0.1g 0.9g Couscous
Fiber 1.4g 2.7g Groat
Calcium 8mg 7mg Couscous
Iron 0.38mg 0.8mg Groat
Magnesium 8mg 51mg Groat
Phosphorus 22mg 70mg Groat
Potassium 58mg 88mg Groat
Sodium 5mg 4mg Groat
Zinc 0.26mg 0.61mg Groat
Copper 0.041mg 0.146mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.09mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.04mg Couscous
Vitamin B2 0.027mg 0.039mg Groat
Vitamin B3 0.983mg 0.94mg Couscous
Vitamin B5 0.371mg 0.359mg Couscous
Vitamin B6 0.051mg 0.077mg Groat
Folate 15µg 14µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 1.9µg Groat
Tryptophan 0.049mg 0.049mg
Threonine 0.1mg 0.129mg Groat
Isoleucine 0.147mg 0.127mg Couscous
Leucine 0.259mg 0.212mg Couscous
Lysine 0.073mg 0.172mg Groat
Methionine 0.059mg 0.044mg Couscous
Phenylalanine 0.184mg 0.133mg Couscous
Valine 0.162mg 0.173mg Groat
Histidine 0.077mg 0.079mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 0.134g Couscous
Monounsaturated Fat 0.022g 0.188g Groat
Polyunsaturated fat 0.064g 0.188g 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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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
8
Groat
Mineral Summary Score
7
Couscous
22
Groat

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
20%
Groat
Carbohydrates
23%
Couscous
20%
Groat
Fats
1%
Couscous
3%
Groat

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
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 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

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. Groat - 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.