Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Couscous vs. Wheat — In-Depth Nutrition Comparison

Compare

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 of Manganese 41% more than Couscous.

Couscous, cooked and Wheat, KAMUT khorasan, cooked types were used in this article.

Infographic

Couscous vs Wheat 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.
:
9
Wheat
Contains less Sodium -37.5%
Contains more Calcium +12.5%
Contains more Iron +363.2%
Contains more Magnesium +500%
Contains more Phosphorus +568.2%
Contains more Potassium +182.8%
Contains more Zinc +607.7%
Contains more Copper +404.9%
Contains more Manganese +1126.2%
Contains more Selenium +16%
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 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains less Sodium -37.5%
Contains more Calcium +12.5%
Contains more Iron +363.2%
Contains more Magnesium +500%
Contains more Phosphorus +568.2%
Contains more Potassium +182.8%
Contains more Zinc +607.7%
Contains more Copper +404.9%
Contains more Manganese +1126.2%
Contains more Selenium +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.
:
6
Wheat
Contains more Folate +36.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +50.8%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +37.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Folate +36.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +50.8%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +37.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Wheat
Contains more Water +11.3%
Contains more Protein +50.7%
Contains more Fats +418.8%
Contains more Carbs +18.9%
Contains more Other +161.5%
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +11.3%
Contains more Protein +50.7%
Contains more Fats +418.8%
Contains more Carbs +18.9%
Contains more Other +161.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Wheat
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +281.8%
Contains more Polyunsaturated fat +279.7%
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +281.8%
Contains more Polyunsaturated fat +279.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Wheat
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Wheat Opinion
Net carbs 21.82g 23.3g Wheat
Protein 3.79g 5.71g Wheat
Fats 0.16g 0.83g Wheat
Carbs 23.22g 27.6g Wheat
Calories 112kcal 132kcal Wheat
Sugar 0.1g 3.07g Couscous
Fiber 1.4g 4.3g Wheat
Calcium 8mg 9mg Wheat
Iron 0.38mg 1.76mg Wheat
Magnesium 8mg 48mg Wheat
Phosphorus 22mg 147mg Wheat
Potassium 58mg 164mg Wheat
Sodium 5mg 8mg Couscous
Zinc 0.26mg 1.84mg Wheat
Copper 0.041mg 0.207mg Wheat
Manganese 0.084mg 1.03mg Wheat
Selenium 27.5µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.13mg 0.24mg Wheat
Vitamin B1 0.063mg 0.095mg Wheat
Vitamin B2 0.027mg 0.03mg Wheat
Vitamin B3 0.983mg 2.305mg Wheat
Vitamin B5 0.371mg Couscous
Vitamin B6 0.051mg 0.07mg Wheat
Folate 15µg 11µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.051mg Wheat
Threonine 0.1mg 0.172mg Wheat
Isoleucine 0.147mg 0.22mg Wheat
Leucine 0.259mg 0.432mg Wheat
Lysine 0.073mg 0.161mg Wheat
Methionine 0.059mg 0.097mg Wheat
Phenylalanine 0.184mg 0.3mg Wheat
Valine 0.162mg 0.267mg Wheat
Histidine 0.077mg 0.147mg Wheat
Trans Fat 0.002g Couscous
Saturated Fat 0.029g 0.077g Couscous
Monounsaturated Fat 0.022g 0.084g Wheat
Polyunsaturated fat 0.064g 0.243g Wheat

Which food is preferable for your diet?

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

People also compare

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
9%
Wheat
Minerals Daily Need Coverage Score
22%
Couscous
61%
Wheat

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 15)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.9)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.97g)
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 - 0.048g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.