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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
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
Contains less Sodium -82.8%
Contains more Calcium +1675%
Contains more Iron +1268.4%
Contains more Magnesium +212.5%
Contains more Phosphorus +1081.8%
Contains more Potassium +72.4%
Contains more Zinc +226.9%
Contains more Copper +343.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains less Sodium -82.8%
Contains more Calcium +1675%
Contains more Iron +1268.4%
Contains more Magnesium +212.5%
Contains more Phosphorus +1081.8%
Contains more Potassium +72.4%
Contains more Zinc +226.9%
Contains more Copper +343.9%

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 Folate +∞%
Contains more Vitamin K +∞%
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 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 Folate +∞%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Couscous Wheat gluten Opinion
Net carbs 21.82g 13.19g Couscous
Protein 3.79g 75.16g Wheat gluten
Fats 0.16g 1.85g Wheat gluten
Carbs 23.22g 13.79g Couscous
Calories 112kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar 0.1g 0g Wheat gluten
Fiber 1.4g 0.6g Couscous
Calcium 8mg 142mg Wheat gluten
Iron 0.38mg 5.2mg Wheat gluten
Magnesium 8mg 25mg Wheat gluten
Phosphorus 22mg 260mg Wheat gluten
Potassium 58mg 100mg Wheat gluten
Sodium 5mg 29mg Couscous
Zinc 0.26mg 0.85mg Wheat gluten
Copper 0.041mg 0.182mg Wheat gluten
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0mg Couscous
Vitamin B2 0.027mg 0mg Couscous
Vitamin B3 0.983mg 0mg Couscous
Vitamin B5 0.371mg 0mg Couscous
Vitamin B6 0.051mg 0mg Couscous
Folate 15µg 0µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg mg Couscous
Threonine 0.1mg mg Couscous
Isoleucine 0.147mg mg Couscous
Leucine 0.259mg mg Couscous
Lysine 0.073mg mg Couscous
Methionine 0.059mg mg Couscous
Phenylalanine 0.184mg mg Couscous
Valine 0.162mg mg Couscous
Histidine 0.077mg mg Couscous
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 0.272g Couscous
Monounsaturated Fat 0.022g 0.156g Wheat gluten
Polyunsaturated fat 0.064g 0.81g Wheat gluten

Which food is preferable for your diet?

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

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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

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)

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.