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Couscous vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between Couscous and Semolina

  • Couscous is higher in Selenium, yet Semolina is higher in Manganese, Vitamin B6, Copper, Vitamin B3, Phosphorus, Vitamin B1, Zinc, Calcium, and Vitamin B5.
  • Semolina covers your daily Manganese needs 41% more than Couscous.

Food varieties used in this article are Couscous, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Couscous vs Semolina 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.
Contains more Selenium +38.2%
Contains more Calcium +787.5%
Contains more Iron +94.7%
Contains more Magnesium +237.5%
Contains more Phosphorus +595.5%
Contains more Potassium +200%
Contains less Sodium -60%
Contains more Zinc +292.3%
Contains more Copper +592.7%
Contains more Manganese +1132.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Selenium +38.2%
Contains more Calcium +787.5%
Contains more Iron +94.7%
Contains more Magnesium +237.5%
Contains more Phosphorus +595.5%
Contains more Potassium +200%
Contains less Sodium -60%
Contains more Zinc +292.3%
Contains more Copper +592.7%
Contains more Manganese +1132.1%

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.
:
Contains more Vitamin E +333.3%
Contains more Folate +87.5%
Contains more Vitamin B1 +255.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +413.5%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +786.3%
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% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin E +333.3%
Contains more Folate +87.5%
Contains more Vitamin B1 +255.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +413.5%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +786.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +636%
Contains more Protein +98.2%
Contains more Fats +543.8%
Contains more Carbs +248.4%
Contains more Other +173.1%
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +636%
Contains more Protein +98.2%
Contains more Fats +543.8%
Contains more Carbs +248.4%
Contains more Other +173.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +1072.7%
Contains more Polyunsaturated fat +403.1%
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +1072.7%
Contains more Polyunsaturated fat +403.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Semolina Opinion
Net carbs 21.82g 79.09g Semolina
Protein 3.79g 7.51g Semolina
Fats 0.16g 1.03g Semolina
Carbs 23.22g 80.89g Semolina
Calories 112kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.1g 0.33g Couscous
Fiber 1.4g 1.8g Semolina
Calcium 8mg 71mg Semolina
Iron 0.38mg 0.74mg Semolina
Magnesium 8mg 27mg Semolina
Phosphorus 22mg 153mg Semolina
Potassium 58mg 174mg Semolina
Sodium 5mg 2mg Semolina
Zinc 0.26mg 1.02mg Semolina
Copper 0.041mg 0.284mg Semolina
Manganese 0.084mg 1.035mg Semolina
Selenium 27.5µg 19.9µg Couscous
Vitamin E 0.13mg 0.03mg Couscous
Vitamin B1 0.063mg 0.224mg Semolina
Vitamin B2 0.027mg 0.05mg Semolina
Vitamin B3 0.983mg 5.048mg Semolina
Vitamin B5 0.371mg 0.672mg Semolina
Vitamin B6 0.051mg 0.452mg Semolina
Folate 15µg 8µg Couscous
Vitamin K 0.1µg 0.1µg
Tryptophan 0.049mg 0.103mg Semolina
Threonine 0.1mg 0.271mg Semolina
Isoleucine 0.147mg 0.339mg Semolina
Leucine 0.259mg 0.656mg Semolina
Lysine 0.073mg 0.215mg Semolina
Methionine 0.059mg 0.183mg Semolina
Phenylalanine 0.184mg 0.398mg Semolina
Valine 0.162mg 0.47mg Semolina
Histidine 0.077mg 0.185mg Semolina
Saturated Fat 0.029g 0.294g Couscous
Monounsaturated Fat 0.022g 0.258g Semolina
Polyunsaturated fat 0.064g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Semolina
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
26%
Semolina
Minerals Daily Need Coverage Score
22%
Couscous
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.265g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.1)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.