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Couscous vs Oatmeal - In-Depth Nutrition Comparison

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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
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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
Contains less Sodium -89.8%
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%
Equal in Potassium - 61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains less Sodium -89.8%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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 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%

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 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 g 10.37g Oatmeal
Fructose g 0g 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
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.13mg 0.07mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 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

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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
27
Oatmeal
Mineral Summary Score
7
Couscous
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
23%
Couscous
12%
Oatmeal
Fats
1%
Couscous
6%
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

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. 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.