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Couscous vs Porridge - In-Depth Nutrition Comparison

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Important differences between Couscous and Porridge

  • Couscous has more Selenium, and Vitamin B5, however Porridge has more Iron, and Calcium.
  • Couscous's daily need coverage for Selenium is 45% more.
  • Couscous has 5 times more Vitamin B5 than Porridge. Couscous has 0.371mg of Vitamin B5, while Porridge has 0.071mg.

The food varieties used in the comparison are Couscous, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Couscous vs Porridge 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +60%
Contains more Phosphorus +46.7%
Contains more Potassium +262.5%
Contains less Sodium -16.7%
Contains more Zinc +100%
Contains more Calcium +987.5%
Contains more Iron +884.2%
Equal in Copper - 0.04
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +60%
Contains more Phosphorus +46.7%
Contains more Potassium +262.5%
Contains less Sodium -16.7%
Contains more Zinc +100%
Contains more Calcium +987.5%
Contains more Iron +884.2%
Equal in Copper - 0.04

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 +550%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +422.5%
Contains more Vitamin B6 +292.3%
Contains more Folate +25%
Equal in Vitamin B2 - 0.025
Equal in Vitamin K - 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% 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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +550%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +422.5%
Contains more Vitamin B6 +292.3%
Contains more Folate +25%
Equal in Vitamin B2 - 0.025
Equal in Vitamin K - 0.1

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 Porridge
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Couscous Porridge Opinion
Net carbs 21.82g 10.02g Couscous
Protein 3.79g 1.44g Couscous
Fats 0.16g 0.21g Porridge
Carbs 23.22g 10.52g Couscous
Calories 112kcal 50kcal Couscous
Starch g g
Fructose g g
Sugar 0.1g 0.03g Porridge
Fiber 1.4g 0.5g Couscous
Calcium 8mg 87mg Porridge
Iron 0.38mg 3.74mg Porridge
Magnesium 8mg 5mg Couscous
Phosphorus 22mg 15mg Couscous
Potassium 58mg 16mg Couscous
Sodium 5mg 6mg Couscous
Zinc 0.26mg 0.13mg Couscous
Copper 0.041mg 0.04mg Couscous
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.02mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.055mg Couscous
Vitamin B2 0.027mg 0.025mg Couscous
Vitamin B3 0.983mg 0.52mg Couscous
Vitamin B5 0.371mg 0.071mg Couscous
Vitamin B6 0.051mg 0.013mg Couscous
Folate 15µg 12µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.1µg
Tryptophan 0.049mg 0.02mg Couscous
Threonine 0.1mg 0.045mg Couscous
Isoleucine 0.147mg 0.063mg Couscous
Leucine 0.259mg 0.11mg Couscous
Lysine 0.073mg 0.037mg Couscous
Methionine 0.059mg 0.027mg Couscous
Phenylalanine 0.184mg 0.078mg Couscous
Valine 0.162mg 0.07mg Couscous
Histidine 0.077mg 0.033mg Couscous
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 0.033g Couscous
Monounsaturated Fat 0.022g 0.028g Porridge
Polyunsaturated fat 0.064g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Porridge
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
4
Porridge
Mineral Summary Score
7
Couscous
24
Porridge

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
9%
Porridge
Carbohydrates
23%
Couscous
11%
Porridge
Fats
1%
Couscous
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.07g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.3)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.