Couscous vs. Wheat — In-Depth Nutrition Comparison
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How are couscous and wheat different?
- Couscous contains less manganese, copper, phosphorus, iron, zinc, fiber, magnesium, vitamin B3, and selenium than wheat.
- Wheat covers your daily need for manganese, 41% more than couscous.
- Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of wheat is 50.
Couscous, cooked and Wheat, KAMUT khorasan, cooked types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -37.5% |
| Contains more MagnesiumMagnesium | +500% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +182.8% |
| Contains more IronIron | +363.2% |
| Contains more CopperCopper | +404.9% |
| Contains more ZincZinc | +607.7% |
| Contains more PhosphorusPhosphorus | +568.2% |
| Contains more ManganeseManganese | +1126.2% |
| Contains more SeleniumSelenium | +16% |
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.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +36.4% |
| Contains more Vitamin EVitamin E | +84.6% |
| Contains more Vitamin B1Vitamin B1 | +50.8% |
| Contains more Vitamin B2Vitamin B2 | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +134.5% |
| Contains more Vitamin B6Vitamin B6 | +37.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.084mg | 1.03mg | 41% |
| Copper | 0.041mg | 0.207mg | 18% |
| Phosphorus | 22mg | 147mg | 18% |
| Iron | 0.38mg | 1.76mg | 17% |
| Zinc | 0.26mg | 1.84mg | 14% |
| Fiber | 1.4g | 4.3g | 12% |
| Magnesium | 8mg | 48mg | 10% |
| Selenium | 27.5µg | 31.9µg | 8% |
| Vitamin B3 | 0.983mg | 2.305mg | 8% |
| Vitamin B5 | 0.371mg | 7% | |
| Protein | 3.79g | 5.71g | 4% |
| Potassium | 58mg | 164mg | 3% |
| Vitamin B1 | 0.063mg | 0.095mg | 3% |
| Calories | 112kcal | 132kcal | 1% |
| Fats | 0.16g | 0.83g | 1% |
| Carbs | 23.22g | 27.6g | 1% |
| Vitamin E | 0.13mg | 0.24mg | 1% |
| Vitamin B6 | 0.051mg | 0.07mg | 1% |
| Folate | 15µg | 11µg | 1% |
| Choline | 3.3mg | 1% | |
| Polyunsaturated fat | 0.064g | 0.243g | 1% |
| Net carbs | 21.82g | 23.3g | N/A |
| Calcium | 8mg | 9mg | 0% |
| Sugar | 0.1g | 3.07g | N/A |
| Sodium | 5mg | 8mg | 0% |
| Vitamin B2 | 0.027mg | 0.03mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.029g | 0.077g | 0% |
| Monounsaturated fat | 0.022g | 0.084g | 0% |
| Tryptophan | 0.049mg | 0.051mg | 0% |
| Threonine | 0.1mg | 0.172mg | 0% |
| Isoleucine | 0.147mg | 0.22mg | 0% |
| Leucine | 0.259mg | 0.432mg | 0% |
| Lysine | 0.073mg | 0.161mg | 0% |
| Methionine | 0.059mg | 0.097mg | 0% |
| Phenylalanine | 0.184mg | 0.3mg | 0% |
| Valine | 0.162mg | 0.267mg | 0% |
| Histidine | 0.077mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +11.3% |
| Contains more ProteinProtein | +50.7% |
| Contains more FatsFats | +418.8% |
| Contains more CarbsCarbs | +18.9% |
| Contains more OtherOther | +161.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.3% |
| Contains more Mono. FatMonounsaturated fat | +281.8% |
| Contains more Poly. FatPolyunsaturated fat | +279.7% |
