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Couscous vs Wheat - In-Depth Nutrition Comparison

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A recap on differences between Couscous and Wheat

  • Wheat is higher than Couscous in Manganese, Selenium, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B6.
  • Wheat covers your daily Manganese needs 127% more than Couscous.

Food varieties used in this article are Couscous, cooked and Wheat, durum.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Couscous
Couscous
0
:
8
Wheat
Wheat
Contains more Calcium +325%
Contains more Iron +826.3%
Contains more Magnesium +1700%
Contains more Phosphorus +2209.1%
Contains more Potassium +643.1%
Contains less Sodium -60%
Contains more Zinc +1500%
Contains more Copper +1248.8%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +325%
Contains more Iron +826.3%
Contains more Magnesium +1700%
Contains more Phosphorus +2209.1%
Contains more Potassium +643.1%
Contains less Sodium -60%
Contains more Zinc +1500%
Contains more Copper +1248.8%

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
Couscous
Couscous
2
:
6
Wheat
Wheat
Contains more Vitamin B1 +565.1%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +585.5%
Contains more Vitamin B5 +152%
Contains more Vitamin B6 +721.6%
Contains more Folate +186.7%
Couscous
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B1 +565.1%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +585.5%
Contains more Vitamin B5 +152%
Contains more Vitamin B6 +721.6%
Contains more Folate +186.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Wheat
Wheat
Contains more Water +563.3%
Contains more Protein +260.9%
Contains more Fats +1443.8%
Contains more Carbs +206.3%
Contains more Other +584.6%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +563.3%
Contains more Protein +260.9%
Contains more Fats +1443.8%
Contains more Carbs +206.3%
Contains more Other +584.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Wheat
Wheat
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +1463.6%
Contains more Polyunsaturated fat +1428.1%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +1463.6%
Contains more Polyunsaturated fat +1428.1%

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

All nutrients comparison - raw data values

Nutrient Couscous Wheat Opinion
Net carbs 21.82g 71.13g Wheat
Protein 3.79g 13.68g Wheat
Fats 0.16g 2.47g Wheat
Carbs 23.22g 71.13g Wheat
Calories 112kcal 339kcal Wheat
Sugar 0.1g Wheat
Fiber 1.4g Couscous
Calcium 8mg 34mg Wheat
Iron 0.38mg 3.52mg Wheat
Magnesium 8mg 144mg Wheat
Phosphorus 22mg 508mg Wheat
Potassium 58mg 431mg Wheat
Sodium 5mg 2mg Wheat
Zinc 0.26mg 4.16mg Wheat
Copper 0.041mg 0.553mg Wheat
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.419mg Wheat
Vitamin B2 0.027mg 0.121mg Wheat
Vitamin B3 0.983mg 6.738mg Wheat
Vitamin B5 0.371mg 0.935mg Wheat
Vitamin B6 0.051mg 0.419mg Wheat
Folate 15µg 43µg Wheat
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.176mg Wheat
Threonine 0.1mg 0.366mg Wheat
Isoleucine 0.147mg 0.533mg Wheat
Leucine 0.259mg 0.934mg Wheat
Lysine 0.073mg 0.303mg Wheat
Methionine 0.059mg 0.221mg Wheat
Phenylalanine 0.184mg 0.681mg Wheat
Valine 0.162mg 0.594mg Wheat
Histidine 0.077mg 0.322mg Wheat
Saturated Fat 0.029g 0.454g Couscous
Monounsaturated Fat 0.022g 0.344g Wheat
Polyunsaturated fat 0.064g 0.978g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
7%
Couscous
37%
Wheat
Minerals Daily Need Coverage Score
7%
Couscous
100%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
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 richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.425g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.