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Couscous vs. Wheat — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of wheat is lower.

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" 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%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +643.1%
Contains more IronIron +826.3%
Contains more CopperCopper +1248.8%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +2209.1%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +3485.7%
Contains more SeleniumSelenium +225.1%

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%
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +565.1%
Contains more Vitamin B2Vitamin B2 +348.1%
Contains more Vitamin B3Vitamin B3 +585.5%
Contains more Vitamin B5Vitamin B5 +152%
Contains more Vitamin B6Vitamin B6 +721.6%
Contains more FolateFolate +186.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Wheat DV% diff.
Manganese 0.084mg 3.012mg 127%
Selenium 27.5µg 89.4µg 113%
Phosphorus 22mg 508mg 69%
Copper 0.041mg 0.553mg 57%
Iron 0.38mg 3.52mg 39%
Vitamin B3 0.983mg 6.738mg 36%
Zinc 0.26mg 4.16mg 35%
Magnesium 8mg 144mg 32%
Vitamin B1 0.063mg 0.419mg 30%
Vitamin B6 0.051mg 0.419mg 28%
Protein 3.79g 13.68g 20%
Carbs 23.22g 71.13g 16%
Calories 112kcal 339kcal 11%
Potassium 58mg 431mg 11%
Vitamin B5 0.371mg 0.935mg 11%
Vitamin B2 0.027mg 0.121mg 7%
Folate 15µg 43µg 7%
Fiber 1.4g 6%
Polyunsaturated fat 0.064g 0.978g 6%
Fats 0.16g 2.47g 4%
Calcium 8mg 34mg 3%
Saturated fat 0.029g 0.454g 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Monounsaturated fat 0.022g 0.344g 1%
Protein per 100 calories 3.4g 4g N/A
Calories per 10 g protein 296kcal 248kcal N/A
Weight per 100 calories 89g 29g N/A
Unsaturated / Saturated Fat ratio 3 2.9 N/A
Net carbs 21.82g 71.13g N/A
Sugar 0.1g N/A
Sodium 5mg 2mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.176mg 0%
Threonine 0.1mg 0.366mg 0%
Isoleucine 0.147mg 0.533mg 0%
Leucine 0.259mg 0.934mg 0%
Lysine 0.073mg 0.303mg 0%
Methionine 0.059mg 0.221mg 0%
Phenylalanine 0.184mg 0.681mg 0%
Valine 0.162mg 0.594mg 0%
Histidine 0.077mg 0.322mg 0%

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
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 WaterWater +563.3%
Contains more ProteinProtein +260.9%
Contains more FatsFats +1443.8%
Contains more CarbsCarbs +206.3%
Contains more OtherOther +584.6%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +1463.6%
Contains more Poly. FatPolyunsaturated fat +1428.1%

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/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.