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Oatmeal vs Couscous - In-Depth Nutrition Comparison

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Important differences between Oatmeal and Couscous

  • Oatmeal has more Iron, Manganese, Vitamin B6, Vitamin B1, Vitamin B2, Vitamin B3, Phosphorus, and Folate, however Couscous has more Selenium, and Vitamin A RAE.
  • Oatmeal's daily need coverage for Iron is 70% more.
  • Oatmeal has 8 times more Vitamin B2 than Couscous. Oatmeal has 0.215mg of Vitamin B2, while Couscous has 0.027mg.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Couscous, cooked.

Infographic

Oatmeal vs Couscous 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 more Calcium +900%
Contains more Iron +1468.4%
Contains more Magnesium +225%
Contains more Phosphorus +250%
Contains more Zinc +138.5%
Contains more Copper +61%
Contains less Sodium -89.8%
Equal in Potassium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +900%
Contains more Iron +1468.4%
Contains more Magnesium +225%
Contains more Phosphorus +250%
Contains more Zinc +138.5%
Contains more Copper +61%
Contains less Sodium -89.8%
Equal in Potassium - 58

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 A +∞%
Contains more Vitamin B1 +312.7%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B6 +468.6%
Contains more Folate +193.3%
Contains more Vitamin K +300%
Contains more Vitamin E +85.7%
Contains more Vitamin B5 +17%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 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% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +312.7%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B6 +468.6%
Contains more Folate +193.3%
Contains more Vitamin K +300%
Contains more Vitamin E +85.7%
Contains more Vitamin B5 +17%

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

All nutrients comparison - raw data values

Nutrient Oatmeal Couscous Opinion
Net carbs 9.97g 21.82g Couscous
Protein 2.37g 3.79g Couscous
Fats 1.36g 0.16g Oatmeal
Carbs 11.67g 23.22g Couscous
Calories 68kcal 112kcal Couscous
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 0.1g Couscous
Fiber 1.7g 1.4g Oatmeal
Calcium 80mg 8mg Oatmeal
Iron 5.96mg 0.38mg Oatmeal
Magnesium 26mg 8mg Oatmeal
Phosphorus 77mg 22mg Oatmeal
Potassium 61mg 58mg Oatmeal
Sodium 49mg 5mg Couscous
Zinc 0.62mg 0.26mg Oatmeal
Copper 0.066mg 0.041mg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.063mg Oatmeal
Vitamin B2 0.215mg 0.027mg Oatmeal
Vitamin B3 3.025mg 0.983mg Oatmeal
Vitamin B5 0.317mg 0.371mg Couscous
Vitamin B6 0.29mg 0.051mg Oatmeal
Folate 44µg 15µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0.1µg Oatmeal
Tryptophan 0.04mg 0.049mg Couscous
Threonine 0.083mg 0.1mg Couscous
Isoleucine 0.105mg 0.147mg Couscous
Leucine 0.2mg 0.259mg Couscous
Lysine 0.135mg 0.073mg Oatmeal
Methionine 0.04mg 0.059mg Couscous
Phenylalanine 0.13mg 0.184mg Couscous
Valine 0.151mg 0.162mg Couscous
Histidine 0.057mg 0.077mg Couscous
Cholesterol 0mg 0mg
Trans Fat 0.003g g Couscous
Saturated Fat 0.226g 0.029g Couscous
Monounsaturated Fat 0.391g 0.022g Oatmeal
Polyunsaturated fat 0.426g 0.064g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27
Oatmeal
7
Couscous
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
23%
Couscous
Carbohydrates
12%
Oatmeal
23%
Couscous
Fats
6%
Oatmeal
1%
Couscous

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.3)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 14)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.