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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.
  • Groat has a lower glycemic index (54) than couscous (65).

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.
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%
Groat
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more SeleniumSelenium +231.3%
Contains more MagnesiumMagnesium +2787.5%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +693.1%
Contains more IronIron +478.9%
Contains more CopperCopper +2582.9%
Contains more ZincZinc +823.1%
Contains more PhosphorusPhosphorus +1477.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Groat
Groat
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +60.3%
Contains more Vitamin B2Vitamin B2 +1474.1%
Contains more Vitamin B3Vitamin B3 +614.1%
Contains more Vitamin B5Vitamin B5 +232.3%
Contains more Vitamin B6Vitamin B6 +311.8%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Groat DV% diff.
Copper 0.041mg 1.1mg 118%
Magnesium 8mg 231mg 53%
Manganese 0.084mg 1.3mg 53%
Phosphorus 22mg 347mg 46%
Vitamin B3 0.983mg 7.02mg 38%
Selenium 27.5µg 8.3µg 35%
Fiber 1.4g 10g 34%
Vitamin B2 0.027mg 0.425mg 31%
Iron 0.38mg 2.2mg 23%
Protein 3.79g 13.25g 19%
Zinc 0.26mg 2.4mg 19%
Vitamin B5 0.371mg 1.233mg 17%
Carbs 23.22g 71.5g 16%
Calories 112kcal 343kcal 12%
Potassium 58mg 460mg 12%
Vitamin B6 0.051mg 0.21mg 12%
Polyunsaturated fat 0.064g 1.039g 7%
Fats 0.16g 3.4g 5%
Folate 15µg 30µg 4%
Vitamin B1 0.063mg 0.101mg 3%
Saturated fat 0.029g 0.741g 3%
Monounsaturated fat 0.022g 1.04g 3%
Calcium 8mg 18mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Protein per 100 calories 3.4g 3.9g N/A
Calories per 10 g protein 296kcal 259kcal N/A
Weight per 100 calories 89g 29g N/A
Unsaturated / Saturated Fat ratio 3 2.8 N/A
Net carbs 21.82g 61.5g N/A
Sugar 0.1g N/A
Sodium 5mg 1mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.192mg 0%
Threonine 0.1mg 0.506mg 0%
Isoleucine 0.147mg 0.498mg 0%
Leucine 0.259mg 0.832mg 0%
Lysine 0.073mg 0.672mg 0%
Methionine 0.059mg 0.172mg 0%
Phenylalanine 0.184mg 0.52mg 0%
Valine 0.162mg 0.678mg 0%
Histidine 0.077mg 0.309mg 0%

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
Groat
Groat
4
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 WaterWater +644.3%
Contains more ProteinProtein +249.6%
Contains more FatsFats +2025%
Contains more CarbsCarbs +207.9%
Contains more OtherOther +707.7%

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +4627.3%
Contains more Poly. FatPolyunsaturated fat +1523.4%

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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.