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Groat vs Couscous - In-Depth Nutrition Comparison

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How are Groat and Couscous different?

  • Groat is higher in Manganese, Copper, Magnesium, Phosphorus, Iron, and Fiber, however Couscous is richer in Selenium.
  • Daily need coverage for Selenium from Couscous is 46% higher.
  • Groat contains 6 times more Magnesium than Couscous. While Groat contains 51mg of Magnesium, Couscous contains only 8mg.

Buckwheat groats, roasted, cooked and Couscous, cooked are the varieties used in this article.

Infographic

Groat vs Couscous 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
Groat
7
:
Contains more Iron +110.5%
Contains more Magnesium +537.5%
Contains more Phosphorus +218.2%
Contains more Potassium +51.7%
Contains less Sodium -20%
Contains more Zinc +134.6%
Contains more Copper +256.1%
Contains more Calcium +14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Iron +110.5%
Contains more Magnesium +537.5%
Contains more Phosphorus +218.2%
Contains more Potassium +51.7%
Contains less Sodium -20%
Contains more Zinc +134.6%
Contains more Copper +256.1%
Contains more Calcium +14.3%

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
Groat
3
:
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.371
Equal in Folate - 15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B6 +51%
Contains more Vitamin K +1800%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +57.5%
Equal in Vitamin B3 - 0.983
Equal in Vitamin B5 - 0.371
Equal in Folate - 15

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.
Groat Couscous
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Couscous Opinion
Net carbs 17.24g 21.82g Couscous
Protein 3.38g 3.79g Couscous
Fats 0.62g 0.16g Groat
Carbs 19.94g 23.22g Couscous
Calories 92kcal 112kcal Couscous
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g 0.1g Couscous
Fiber 2.7g 1.4g Groat
Calcium 7mg 8mg Couscous
Iron 0.8mg 0.38mg Groat
Magnesium 51mg 8mg Groat
Phosphorus 70mg 22mg Groat
Potassium 88mg 58mg Groat
Sodium 4mg 5mg Groat
Zinc 0.61mg 0.26mg Groat
Copper 0.146mg 0.041mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.063mg Couscous
Vitamin B2 0.039mg 0.027mg Groat
Vitamin B3 0.94mg 0.983mg Couscous
Vitamin B5 0.359mg 0.371mg Couscous
Vitamin B6 0.077mg 0.051mg Groat
Folate 14µg 15µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.1µg Groat
Tryptophan 0.049mg 0.049mg
Threonine 0.129mg 0.1mg Groat
Isoleucine 0.127mg 0.147mg Couscous
Leucine 0.212mg 0.259mg Couscous
Lysine 0.172mg 0.073mg Groat
Methionine 0.044mg 0.059mg Couscous
Phenylalanine 0.133mg 0.184mg Couscous
Valine 0.173mg 0.162mg Groat
Histidine 0.079mg 0.077mg Groat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.029g Couscous
Monounsaturated Fat 0.188g 0.022g Groat
Polyunsaturated fat 0.188g 0.064g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Couscous
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
8
Groat
7
Couscous
Mineral Summary Score
22
Groat
7
Couscous

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
20%
Groat
23%
Couscous
Carbohydrates
20%
Groat
23%
Couscous
Fats
3%
Groat
1%
Couscous

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.