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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.

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.
:
8
Spelt
Contains less Sodium -37.5%
Contains more Selenium +135%
Contains more Calcium +237.5%
Contains more Iron +1068.4%
Contains more Magnesium +1600%
Contains more Phosphorus +1722.7%
Contains more Potassium +569%
Contains more Zinc +1161.5%
Contains more Copper +1146.3%
Contains more Manganese +3451.2%
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 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains less Sodium -37.5%
Contains more Selenium +135%
Contains more Calcium +237.5%
Contains more Iron +1068.4%
Contains more Magnesium +1600%
Contains more Phosphorus +1722.7%
Contains more Potassium +569%
Contains more Zinc +1161.5%
Contains more Copper +1146.3%
Contains more Manganese +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.
:
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 Folate +200%
Contains more Vitamin K +3500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 2% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 0% 10%
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 Folate +200%
Contains more Vitamin K +3500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Spelt
Contains more Water +558.5%
Contains more Protein +284.4%
Contains more Fats +1418.8%
Contains more Carbs +202.3%
Contains more Other +588.5%
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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 Water +558.5%
Contains more Protein +284.4%
Contains more Fats +1418.8%
Contains more Carbs +202.3%
Contains more Other +588.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Spelt
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +1922.7%
Contains more Polyunsaturated fat +1865.6%
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +1922.7%
Contains more Polyunsaturated fat +1865.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Couscous Spelt Opinion
Net carbs 21.82g 59.49g Spelt
Protein 3.79g 14.57g Spelt
Fats 0.16g 2.43g Spelt
Carbs 23.22g 70.19g Spelt
Calories 112kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0.1g 6.82g Couscous
Fiber 1.4g 10.7g Spelt
Calcium 8mg 27mg Spelt
Iron 0.38mg 4.44mg Spelt
Magnesium 8mg 136mg Spelt
Phosphorus 22mg 401mg Spelt
Potassium 58mg 388mg Spelt
Sodium 5mg 8mg Couscous
Zinc 0.26mg 3.28mg Spelt
Copper 0.041mg 0.511mg Spelt
Manganese 0.084mg 2.983mg Spelt
Selenium 27.5µg 11.7µg Couscous
Vitamin A 0IU 10IU Spelt
Vitamin E 0.13mg 0.79mg Spelt
Vitamin B1 0.063mg 0.364mg Spelt
Vitamin B2 0.027mg 0.113mg Spelt
Vitamin B3 0.983mg 6.843mg Spelt
Vitamin B5 0.371mg 1.068mg Spelt
Vitamin B6 0.051mg 0.23mg Spelt
Folate 15µg 45µg Spelt
Choline 3.3mg Couscous
Vitamin K 0.1µg 3.6µg Spelt
Tryptophan 0.049mg 0.132mg Spelt
Threonine 0.1mg 0.443mg Spelt
Isoleucine 0.147mg 0.552mg Spelt
Leucine 0.259mg 1.07mg Spelt
Lysine 0.073mg 0.409mg Spelt
Methionine 0.059mg 0.258mg Spelt
Phenylalanine 0.184mg 0.737mg Spelt
Valine 0.162mg 0.681mg Spelt
Histidine 0.077mg 0.36mg Spelt
Saturated Fat 0.029g 0.406g Couscous
Monounsaturated Fat 0.022g 0.445g Spelt
Polyunsaturated fat 0.064g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
22%
Couscous
119%
Spelt

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)

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.