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  6. Couscous vs. Spelt

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 for 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.

Infographic

Couscous vs Spelt 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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +135%
Contains more MagnesiumMagnesium +1600%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +569%
Contains more IronIron +1068.4%
Contains more CopperCopper +1146.3%
Contains more ZincZinc +1161.5%
Contains more PhosphorusPhosphorus +1722.7%
Contains more ManganeseManganese +3451.2%

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%
Spelt
Spelt
8
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% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin EVitamin E +507.7%
Contains more Vitamin B1Vitamin B1 +477.8%
Contains more Vitamin B2Vitamin B2 +318.5%
Contains more Vitamin B3Vitamin B3 +596.1%
Contains more Vitamin B5Vitamin B5 +187.9%
Contains more Vitamin B6Vitamin B6 +351%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Spelt DV% diff.
Manganese 0.084mg 2.983mg 126%
Phosphorus 22mg 401mg 54%
Copper 0.041mg 0.511mg 52%
Iron 0.38mg 4.44mg 51%
Fiber 1.4g 10.7g 37%
Vitamin B3 0.983mg 6.843mg 37%
Magnesium 8mg 136mg 30%
Selenium 27.5µg 11.7µg 29%
Zinc 0.26mg 3.28mg 27%
Vitamin B1 0.063mg 0.364mg 25%
Protein 3.79g 14.57g 22%
Starch 53.92g 22%
Carbs 23.22g 70.19g 16%
Vitamin B5 0.371mg 1.068mg 14%
Vitamin B6 0.051mg 0.23mg 14%
Calories 112kcal 338kcal 11%
Potassium 58mg 388mg 10%
Folate 15µg 45µg 8%
Polyunsaturated fat 0.064g 1.258g 8%
Vitamin B2 0.027mg 0.113mg 7%
Vitamin E 0.13mg 0.79mg 4%
Fats 0.16g 2.43g 3%
Vitamin K 0.1µg 3.6µg 3%
Calcium 8mg 27mg 2%
Saturated fat 0.029g 0.406g 2%
Choline 3.3mg 1%
Monounsaturated fat 0.022g 0.445g 1%
Protein per 100 calories 3.4g 4.3g N/A
Calories per 10 g protein 296kcal 232kcal N/A
Weight per 100 calories 89g 30g N/A
Unsaturated / Saturated Fat ratio 3 4.2 N/A
Net carbs 21.82g 59.49g N/A
Sugar 0.1g 6.82g N/A
Sodium 5mg 8mg 0%
Tryptophan 0.049mg 0.132mg 0%
Threonine 0.1mg 0.443mg 0%
Isoleucine 0.147mg 0.552mg 0%
Leucine 0.259mg 1.07mg 0%
Lysine 0.073mg 0.409mg 0%
Methionine 0.059mg 0.258mg 0%
Phenylalanine 0.184mg 0.737mg 0%
Valine 0.162mg 0.681mg 0%
Histidine 0.077mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +558.5%
Contains more ProteinProtein +284.4%
Contains more FatsFats +1418.8%
Contains more CarbsCarbs +202.3%
Contains more OtherOther +588.5%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +1922.7%
Contains more Poly. FatPolyunsaturated fat +1865.6%

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. 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.