Groat vs. Couscous — In-Depth Nutrition Comparison
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What are the differences between groat and couscous?
- Groat is higher in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, iron, and zinc; however, couscous is richer in selenium.
- Groat's daily need coverage for copper is 118% more.
- Couscous contains 29 times less magnesium than groat. Groat contains 231mg of magnesium, while couscous contains 8mg.
- Groat has a lower glycemic index (54) than couscous (65).
We used Buckwheat and Couscous, cooked types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +2787.5% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +693.1% |
| Contains more IronIron | +478.9% |
| Contains more CopperCopper | +2582.9% |
| Contains more ZincZinc | +823.1% |
| Contains more PhosphorusPhosphorus | +1477.3% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +1447.6% |
| Contains more SeleniumSelenium | +231.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +60.3% |
| Contains more Vitamin B2Vitamin B2 | +1474.1% |
| Contains more Vitamin B3Vitamin B3 | +614.1% |
| Contains more Vitamin B5Vitamin B5 | +232.3% |
| Contains more Vitamin B6Vitamin B6 | +311.8% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.041mg | 118% |
| Manganese | 1.3mg | 0.084mg | 53% |
| Magnesium | 231mg | 8mg | 53% |
| Phosphorus | 347mg | 22mg | 46% |
| Vitamin B3 | 7.02mg | 0.983mg | 38% |
| Selenium | 8.3µg | 27.5µg | 35% |
| Fiber | 10g | 1.4g | 34% |
| Vitamin B2 | 0.425mg | 0.027mg | 31% |
| Iron | 2.2mg | 0.38mg | 23% |
| Protein | 13.25g | 3.79g | 19% |
| Zinc | 2.4mg | 0.26mg | 19% |
| Vitamin B5 | 1.233mg | 0.371mg | 17% |
| Carbs | 71.5g | 23.22g | 16% |
| Vitamin B6 | 0.21mg | 0.051mg | 12% |
| Calories | 343kcal | 112kcal | 12% |
| Potassium | 460mg | 58mg | 12% |
| Polyunsaturated fat | 1.039g | 0.064g | 7% |
| Fats | 3.4g | 0.16g | 5% |
| Folate | 30µg | 15µg | 4% |
| Saturated fat | 0.741g | 0.029g | 3% |
| Vitamin B1 | 0.101mg | 0.063mg | 3% |
| Monounsaturated fat | 1.04g | 0.022g | 3% |
| Choline | 3.3mg | 1% | |
| Vitamin E | 0.13mg | 1% | |
| Calcium | 18mg | 8mg | 1% |
| Net carbs | 61.5g | 21.82g | N/A |
| Sugar | 0.1g | N/A | |
| Sodium | 1mg | 5mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.192mg | 0.049mg | 0% |
| Threonine | 0.506mg | 0.1mg | 0% |
| Isoleucine | 0.498mg | 0.147mg | 0% |
| Leucine | 0.832mg | 0.259mg | 0% |
| Lysine | 0.672mg | 0.073mg | 0% |
| Methionine | 0.172mg | 0.059mg | 0% |
| Phenylalanine | 0.52mg | 0.184mg | 0% |
| Valine | 0.678mg | 0.162mg | 0% |
| Histidine | 0.309mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +249.6% |
| Contains more FatsFats | +2025% |
| Contains more CarbsCarbs | +207.9% |
| Contains more OtherOther | +707.7% |
| Contains more WaterWater | +644.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4627.3% |
| Contains more Poly. FatPolyunsaturated fat | +1523.4% |
| Contains less Sat. FatSaturated fat | -96.1% |
