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  6. Couscous vs. Malt

Couscous vs. Malt — In-Depth Nutrition Comparison

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What are the differences between Couscous and Malt?

  • Couscous is higher in Selenium, however, Malt is richer in Vitamin B12, Vitamin B2, Phosphorus, and Calcium.
  • Couscous's daily need coverage for Selenium is 40% more.
  • Malt contains 4 times less Vitamin B3 than Couscous. Couscous contains 0.983mg of Vitamin B3, while Malt contains 0.259mg.
  • Couscous has less Saturated Fat.

We used Couscous, cooked and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk types in this article.

Infographic

Couscous vs Malt 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
5
:
5
Malt
Malt
Contains more Iron +81%
Contains less Sodium -91.7%
Contains more Copper +10.8%
Contains more Selenium +409.3%
Contains more Calcium +1125%
Contains more Magnesium +87.5%
Contains more Phosphorus +313.6%
Contains more Potassium +196.6%
Contains more Zinc +57.7%
Equal in Copper - 0.037
Equal in Manganese - 0.08
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Malt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Contains more Iron +81%
Contains less Sodium -91.7%
Contains more Copper +10.8%
Contains more Selenium +409.3%
Contains more Calcium +1125%
Contains more Magnesium +87.5%
Contains more Phosphorus +313.6%
Contains more Potassium +196.6%
Contains more Zinc +57.7%
Equal in Copper - 0.037
Equal in Manganese - 0.08

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
7
:
5
Malt
Malt
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B3 +279.5%
Contains more Vitamin B6 +10.9%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +581.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Equal in Vitamin B5 - 0.354
Equal in Vitamin B6 - 0.046
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%
Malt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 1%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B3 +279.5%
Contains more Vitamin B6 +10.9%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +581.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Equal in Vitamin B5 - 0.354
Equal in Vitamin B6 - 0.046

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Malt
Malt
Contains more Protein +12.5%
Contains more Carbs +107.3%
Contains more Fats +1956.3%
Contains more Water +12.1%
Contains more Other +207.7%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Malt
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more Protein +12.5%
Contains more Carbs +107.3%
Contains more Fats +1956.3%
Contains more Water +12.1%
Contains more Other +207.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Malt
Malt
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +3659.1%
Contains more Polyunsaturated fat +225%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Malt
65% 28% 7%
Saturated Fat: 1.883 g
Monounsaturated Fat: 0.827 g
Polyunsaturated fat: 0.208 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +3659.1%
Contains more Polyunsaturated fat +225%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Malt Opinion
Net carbs 21.82g 10.7g Couscous
Protein 3.79g 3.37g Couscous
Fats 0.16g 3.29g Malt
Carbs 23.22g 11.2g Couscous
Calories 112kcal 85kcal Couscous
Sugar 0.1g 6.68g Couscous
Fiber 1.4g 0.5g Couscous
Calcium 8mg 98mg Malt
Iron 0.38mg 0.21mg Couscous
Magnesium 8mg 15mg Malt
Phosphorus 22mg 91mg Malt
Potassium 58mg 172mg Malt
Sodium 5mg 60mg Couscous
Zinc 0.26mg 0.41mg Malt
Copper 0.041mg 0.037mg Couscous
Manganese 0.084mg 0.08mg Couscous
Selenium 27.5µg 5.4µg Couscous
Vitamin A 0IU 95IU Malt
Vitamin A RAE 0µg 26µg Malt
Vitamin E 0.13mg 0.06mg Couscous
Vitamin C 0mg 0.1mg Malt
Vitamin B1 0.063mg 0.054mg Couscous
Vitamin B2 0.027mg 0.184mg Malt
Vitamin B3 0.983mg 0.259mg Couscous
Vitamin B5 0.371mg 0.354mg Couscous
Vitamin B6 0.051mg 0.046mg Couscous
Folate 15µg 9µg Couscous
Vitamin B12 0µg 0.42µg Malt
Vitamin K 0.1µg 0.3µg Malt
Tryptophan 0.049mg 0.074mg Malt
Threonine 0.1mg 0.143mg Malt
Isoleucine 0.147mg 0.165mg Malt
Leucine 0.259mg 0.268mg Malt
Lysine 0.073mg 0.142mg Malt
Methionine 0.059mg 0.074mg Malt
Phenylalanine 0.184mg 0.15mg Couscous
Valine 0.162mg 0.193mg Malt
Histidine 0.077mg 0.077mg
Cholesterol 0mg 10mg Couscous
Saturated Fat 0.029g 1.883g Couscous
Monounsaturated Fat 0.022g 0.827g Malt
Polyunsaturated fat 0.064g 0.208g Malt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Malt
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
13%
Malt
Minerals Daily Need Coverage Score
22%
Couscous
17%
Malt

Comparison summary

Which food is lower in glycemic index?
Malt
Malt is lower in glycemic index (difference - 6)
Which food is cheaper?
Malt
Malt is cheaper (difference - $0.3)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 6.58g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.854g)
Which food is richer in minerals?
?
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.
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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.