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Couscous vs Wheat gluten - In-Depth Nutrition Comparison

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Differences between Couscous and Wheat gluten

  • Couscous contains less Iron, Phosphorus, Selenium, Copper, Calcium, Vitamin B5, Vitamin B3, Zinc, and Vitamin B1 than Wheat gluten.
  • Wheat gluten's daily need coverage for Iron is 60% higher.

The food types used in this comparison are Couscous, cooked and Vital wheat gluten.

Infographic

Couscous vs Wheat gluten infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -82.8%
Contains more Iron +1268.4%
Contains more Calcium +1675%
Contains more Potassium +72.4%
Contains more Magnesium +212.5%
Contains more Copper +343.9%
Contains more Zinc +226.9%
Contains more Phosphorus +1081.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains less Sodium -82.8%
Contains more Iron +1268.4%
Contains more Calcium +1675%
Contains more Potassium +72.4%
Contains more Magnesium +212.5%
Contains more Copper +343.9%
Contains more Zinc +226.9%
Contains more Phosphorus +1081.8%

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
:
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
0
Wheat gluten
Mineral Summary Score
7
Couscous
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
451%
Wheat gluten
Carbohydrates
23%
Couscous
14%
Wheat gluten
Fats
1%
Couscous
9%
Wheat gluten

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 1)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.3)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.243g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Couscous Wheat gluten Opinion
Calories 112 370 Wheat gluten
Protein 3.79 75.16 Wheat gluten
Fats 0.16 1.85 Wheat gluten
Vitamin C 0 0
Carbs 23.22 13.79 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 5.2 Wheat gluten
Calcium 8 142 Wheat gluten
Potassium 58 100 Wheat gluten
Magnesium 8 25 Wheat gluten
Sugar 0.1 0 Wheat gluten
Fiber 1.4 0.6 Couscous
Copper 0.041 0.182 Wheat gluten
Zinc 0.26 0.85 Wheat gluten
Starch
Phosphorus 22 260 Wheat gluten
Sodium 5 29 Couscous
Vitamin A 0 0
Vitamin E 0.13 0 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0 Couscous
Vitamin B2 0.027 0 Couscous
Vitamin B3 0.983 0 Couscous
Vitamin B5 0.371 0 Couscous
Vitamin B6 0.051 0 Couscous
Vitamin B12 0 0
Vitamin K 0.1 0 Couscous
Folate 15 0 Couscous
Trans Fat
Saturated Fat 0.029 0.272 Couscous
Monounsaturated Fat 0.022 0.156 Wheat gluten
Polyunsaturated fat 0.064 0.81 Wheat gluten
Tryptophan 0.049 Couscous
Threonine 0.1 Couscous
Isoleucine 0.147 Couscous
Leucine 0.259 Couscous
Lysine 0.073 Couscous
Methionine 0.059 Couscous
Phenylalanine 0.184 Couscous
Valine 0.162 Couscous
Histidine 0.077 Couscous
Fructose

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.