Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Couscous
  5. Compare
  6. Couscous vs. Oatmeal

Couscous vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Important differences between Couscous and Oatmeal

  • Couscous has more Selenium, however, Oatmeal has more Iron, Manganese, Vitamin B6, Vitamin B1, Vitamin B2, Vitamin A RAE, Vitamin B3, Phosphorus, and Folate.
  • Oatmeal's daily need coverage for Iron is 70% more.
  • Couscous has 6 times more Selenium than Oatmeal. Couscous has 27.5µg of Selenium, while Oatmeal has 5µg.

The food varieties used in the comparison are Couscous, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Couscous vs Oatmeal 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
2
:
8
Oatmeal
Oatmeal
Contains less Sodium -89.8%
Contains more Selenium +450%
Contains more Calcium +900%
Contains more Iron +1468.4%
Contains more Magnesium +225%
Contains more Phosphorus +250%
Contains more Zinc +138.5%
Contains more Copper +61%
Contains more Manganese +564.3%
Equal in Potassium - 61
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains less Sodium -89.8%
Contains more Selenium +450%
Contains more Calcium +900%
Contains more Iron +1468.4%
Contains more Magnesium +225%
Contains more Phosphorus +250%
Contains more Zinc +138.5%
Contains more Copper +61%
Contains more Manganese +564.3%
Equal in Potassium - 61

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
:
7
Oatmeal
Oatmeal
Contains more Vitamin E +85.7%
Contains more Vitamin B5 +17%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +312.7%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B6 +468.6%
Contains more Folate +193.3%
Contains more Vitamin K +300%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +85.7%
Contains more Vitamin B5 +17%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +312.7%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B6 +468.6%
Contains more Folate +193.3%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Oatmeal
Oatmeal
Contains more Protein +59.9%
Contains more Carbs +99%
Contains more Fats +750%
Contains more Water +15.8%
Contains more Other +119.2%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +59.9%
Contains more Carbs +99%
Contains more Fats +750%
Contains more Water +15.8%
Contains more Other +119.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +1677.3%
Contains more Polyunsaturated fat +565.6%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +1677.3%
Contains more Polyunsaturated fat +565.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Oatmeal Opinion
Net carbs 21.82g 9.97g Couscous
Protein 3.79g 2.37g Couscous
Fats 0.16g 1.36g Oatmeal
Carbs 23.22g 11.67g Couscous
Calories 112kcal 68kcal Couscous
Starch 10.37g Oatmeal
Sugar 0.1g 0.46g Couscous
Fiber 1.4g 1.7g Oatmeal
Calcium 8mg 80mg Oatmeal
Iron 0.38mg 5.96mg Oatmeal
Magnesium 8mg 26mg Oatmeal
Phosphorus 22mg 77mg Oatmeal
Potassium 58mg 61mg Oatmeal
Sodium 5mg 49mg Couscous
Zinc 0.26mg 0.62mg Oatmeal
Copper 0.041mg 0.066mg Oatmeal
Manganese 0.084mg 0.558mg Oatmeal
Selenium 27.5µg 5µg Couscous
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.13mg 0.07mg Couscous
Vitamin B1 0.063mg 0.26mg Oatmeal
Vitamin B2 0.027mg 0.215mg Oatmeal
Vitamin B3 0.983mg 3.025mg Oatmeal
Vitamin B5 0.371mg 0.317mg Couscous
Vitamin B6 0.051mg 0.29mg Oatmeal
Folate 15µg 44µg Oatmeal
Vitamin K 0.1µg 0.4µg Oatmeal
Tryptophan 0.049mg 0.04mg Couscous
Threonine 0.1mg 0.083mg Couscous
Isoleucine 0.147mg 0.105mg Couscous
Leucine 0.259mg 0.2mg Couscous
Lysine 0.073mg 0.135mg Oatmeal
Methionine 0.059mg 0.04mg Couscous
Phenylalanine 0.184mg 0.13mg Couscous
Valine 0.162mg 0.151mg Couscous
Histidine 0.077mg 0.057mg Couscous
Trans Fat 0.003g Couscous
Saturated Fat 0.029g 0.226g Couscous
Monounsaturated Fat 0.022g 0.391g Oatmeal
Polyunsaturated fat 0.064g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oat
Oat
Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté

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
27%
Oatmeal
Minerals Daily Need Coverage Score
22%
Couscous
45%
Oatmeal

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.3)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 14)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.