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. Chia seeds

Couscous vs. Chia seeds — In-Depth Nutrition Comparison

Compare

A recap on differences between Couscous and Chia seeds

  • Chia seeds is higher than Couscous in Fiber, Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Selenium, Vitamin B3, and Vitamin B1.
  • Chia seeds covers your daily Fiber needs 132% more than Couscous.

Food varieties used in this article are Couscous, cooked and Seeds, chia seeds, dried.

Infographic

Couscous vs Chia seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -68.8%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +601.7%
Contains more IronIron +1931.6%
Contains more CopperCopper +2153.7%
Contains more ZincZinc +1661.5%
Contains more PhosphorusPhosphorus +3809.1%
Contains more ManganeseManganese +3141.7%
Contains more SeleniumSelenium +100.7%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +884.1%
Contains more Vitamin B2Vitamin B2 +529.6%
Contains more Vitamin B3Vitamin B3 +798.3%
Contains more FolateFolate +226.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1151.2%
Contains more ProteinProtein +336.4%
Contains more FatsFats +19112.5%
Contains more CarbsCarbs +81.4%
Contains more OtherOther +1746.2%

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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -99.1%
Contains more Mono. FatMonounsaturated Fat +10395.5%
Contains more Poly. FatPolyunsaturated fat +36876.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Chia seeds Opinion
Calories 112kcal 486kcal Chia seeds
Protein 3.79g 16.54g Chia seeds
Fats 0.16g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 21.82g 7.72g Couscous
Carbs 23.22g 42.12g Chia seeds
Magnesium 8mg 335mg Chia seeds
Calcium 8mg 631mg Chia seeds
Potassium 58mg 407mg Chia seeds
Iron 0.38mg 7.72mg Chia seeds
Sugar 0.1g Chia seeds
Fiber 1.4g 34.4g Chia seeds
Copper 0.041mg 0.924mg Chia seeds
Zinc 0.26mg 4.58mg Chia seeds
Phosphorus 22mg 860mg Chia seeds
Sodium 5mg 16mg Couscous
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.13mg 0.5mg Chia seeds
Manganese 0.084mg 2.723mg Chia seeds
Selenium 27.5µg 55.2µg Chia seeds
Vitamin B1 0.063mg 0.62mg Chia seeds
Vitamin B2 0.027mg 0.17mg Chia seeds
Vitamin B3 0.983mg 8.83mg Chia seeds
Vitamin B5 0.371mg Couscous
Vitamin B6 0.051mg Couscous
Vitamin K 0.1µg Couscous
Folate 15µg 49µg Chia seeds
Trans Fat 0.14g Couscous
Choline 3.3mg Couscous
Saturated Fat 0.029g 3.33g Couscous
Monounsaturated Fat 0.022g 2.309g Chia seeds
Polyunsaturated fat 0.064g 23.665g Chia seeds
Tryptophan 0.049mg 0.436mg Chia seeds
Threonine 0.1mg 0.709mg Chia seeds
Isoleucine 0.147mg 0.801mg Chia seeds
Leucine 0.259mg 1.371mg Chia seeds
Lysine 0.073mg 0.97mg Chia seeds
Methionine 0.059mg 0.588mg Chia seeds
Phenylalanine 0.184mg 1.016mg Chia seeds
Valine 0.162mg 0.95mg Chia seeds
Histidine 0.077mg 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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
32%
Chia seeds
Minerals Daily Need Coverage Score
22%
Couscous
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 3.301g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 50)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.