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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
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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
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%

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 +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

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 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 g 68.29g Semolina
Fructose g 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
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.03mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
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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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
26
Semolina
Mineral Summary Score
7
Couscous
34
Semolina

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
45%
Semolina
Carbohydrates
23%
Couscous
81%
Semolina
Fats
1%
Couscous
5%
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

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. 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.