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  6. Couscous vs. Semolina

Couscous vs. Semolina — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of semolina is lower.

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.
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more SeleniumSelenium +38.2%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +787.5%
Contains more PotassiumPotassium +200%
Contains more IronIron +94.7%
Contains more CopperCopper +592.7%
Contains more ZincZinc +292.3%
Contains more PhosphorusPhosphorus +595.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin EVitamin E +333.3%
Contains more FolateFolate +87.5%
Contains more Vitamin B1Vitamin B1 +255.6%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B3Vitamin B3 +413.5%
Contains more Vitamin B5Vitamin B5 +81.1%
Contains more Vitamin B6Vitamin B6 +786.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Couscous Semolina DV% diff.
Manganese 0.084mg 1.035mg 41%
Vitamin B6 0.051mg 0.452mg 31%
Starch 68.29g 28%
Copper 0.041mg 0.284mg 27%
Vitamin B3 0.983mg 5.048mg 25%
Carbs 23.22g 80.89g 19%
Phosphorus 22mg 153mg 19%
Selenium 27.5µg 19.9µg 14%
Calories 112kcal 374kcal 13%
Vitamin B1 0.063mg 0.224mg 13%
Protein 3.79g 7.51g 7%
Zinc 0.26mg 1.02mg 7%
Calcium 8mg 71mg 6%
Vitamin B5 0.371mg 0.672mg 6%
Magnesium 8mg 27mg 5%
Iron 0.38mg 0.74mg 5%
Potassium 58mg 174mg 3%
Fiber 1.4g 1.8g 2%
Vitamin B2 0.027mg 0.05mg 2%
Folate 15µg 8µg 2%
Polyunsaturated fat 0.064g 0.322g 2%
Fats 0.16g 1.03g 1%
Vitamin E 0.13mg 0.03mg 1%
Choline 3.3mg 1%
Saturated fat 0.029g 0.294g 1%
Monounsaturated fat 0.022g 0.258g 1%
Protein per 100 calories 3.4g 2g N/A
Calories per 10 g protein 296kcal 498kcal N/A
Weight per 100 calories 89g 27g N/A
Net carbs 21.82g 79.09g N/A
Sugar 0.1g 0.33g N/A
Sodium 5mg 2mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.049mg 0.103mg 0%
Threonine 0.1mg 0.271mg 0%
Isoleucine 0.147mg 0.339mg 0%
Leucine 0.259mg 0.656mg 0%
Lysine 0.073mg 0.215mg 0%
Methionine 0.059mg 0.183mg 0%
Phenylalanine 0.184mg 0.398mg 0%
Valine 0.162mg 0.47mg 0%
Histidine 0.077mg 0.185mg 0%
Fructose 0.02g 0%

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
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 WaterWater +636%
Contains more ProteinProtein +98.2%
Contains more FatsFats +543.8%
Contains more CarbsCarbs +248.4%
Contains more OtherOther +173.1%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +1072.7%
Contains more Poly. FatPolyunsaturated fat +403.1%

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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.