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Couscous vs Spelt - In-Depth Nutrition Comparison

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How are Couscous and Spelt different?

  • Couscous is higher in Selenium, however Spelt is richer in Manganese, Phosphorus, Copper, Iron, Fiber, Vitamin B3, Magnesium, Zinc, and Vitamin B1.
  • Daily need coverage for Manganese from Spelt is 126% higher.
  • Couscous contains 2 times more Selenium than Spelt. While Couscous contains 27.5µg of Selenium, Spelt contains only 11.7µg.

Couscous, cooked and Spelt, uncooked are the varieties used in this article.

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Couscous vs Spelt 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
:
7
Spelt
Contains less Sodium -37.5%
Contains more Iron +1068.4%
Contains more Calcium +237.5%
Contains more Potassium +569%
Contains more Magnesium +1600%
Contains more Copper +1146.3%
Contains more Zinc +1161.5%
Contains more Phosphorus +1722.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains less Sodium -37.5%
Contains more Iron +1068.4%
Contains more Calcium +237.5%
Contains more Potassium +569%
Contains more Magnesium +1600%
Contains more Copper +1146.3%
Contains more Zinc +1161.5%
Contains more Phosphorus +1722.7%

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
:
9
Spelt
Contains more Vitamin A +∞%
Contains more Vitamin E +507.7%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +596.1%
Contains more Vitamin B5 +187.9%
Contains more Vitamin B6 +351%
Contains more Vitamin K +3500%
Contains more Folate +200%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin A +∞%
Contains more Vitamin E +507.7%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +596.1%
Contains more Vitamin B5 +187.9%
Contains more Vitamin B6 +351%
Contains more Vitamin K +3500%
Contains more Folate +200%

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
35
Spelt
Mineral Summary Score
7
Couscous
92
Spelt

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
87%
Spelt
Carbohydrates
23%
Couscous
70%
Spelt
Fats
1%
Couscous
11%
Spelt

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 2)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 6.72g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.377g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Couscous Spelt Opinion
Calories 112 338 Spelt
Protein 3.79 14.57 Spelt
Fats 0.16 2.43 Spelt
Vitamin C 0 0
Carbs 23.22 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Couscous
Iron 0.38 4.44 Spelt
Calcium 8 27 Spelt
Potassium 58 388 Spelt
Magnesium 8 136 Spelt
Sugar 0.1 6.82 Couscous
Fiber 1.4 10.7 Spelt
Copper 0.041 0.511 Spelt
Zinc 0.26 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 22 401 Spelt
Sodium 5 8 Couscous
Vitamin A 0 10 Spelt
Vitamin E 0.13 0.79 Spelt
Vitamin D 0 Couscous
Vitamin B1 0.063 0.364 Spelt
Vitamin B2 0.027 0.113 Spelt
Vitamin B3 0.983 6.843 Spelt
Vitamin B5 0.371 1.068 Spelt
Vitamin B6 0.051 0.23 Spelt
Vitamin B12 0 0
Vitamin K 0.1 3.6 Spelt
Folate 15 45 Spelt
Trans Fat
Saturated Fat 0.029 0.406 Couscous
Monounsaturated Fat 0.022 0.445 Spelt
Polyunsaturated fat 0.064 1.258 Spelt
Tryptophan 0.049 0.132 Spelt
Threonine 0.1 0.443 Spelt
Isoleucine 0.147 0.552 Spelt
Leucine 0.259 1.07 Spelt
Lysine 0.073 0.409 Spelt
Methionine 0.059 0.258 Spelt
Phenylalanine 0.184 0.737 Spelt
Valine 0.162 0.681 Spelt
Histidine 0.077 0.36 Spelt
Fructose 0.24 Spelt

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.