Oatmeal vs. Couscous — In-Depth Nutrition Comparison
Compare
Important differences between oatmeal and couscous
- Oatmeal has more iron, manganese, vitamin B6, vitamin B1, vitamin B2, vitamin B3, vitamin A, phosphorus, and folate; however, couscous has more selenium.
- Oatmeal's daily need coverage for iron is 70% more.
- Oatmeal has a higher glycemic index than couscous.
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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +225% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +1468.4% |
| Contains more CopperCopper | +61% |
| Contains more ZincZinc | +138.5% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains more ManganeseManganese | +564.3% |
| Contains less SodiumSodium | -89.8% |
| Contains more SeleniumSelenium | +450% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +312.7% |
| Contains more Vitamin B2Vitamin B2 | +696.3% |
| Contains more Vitamin B3Vitamin B3 | +207.7% |
| Contains more Vitamin B6Vitamin B6 | +468.6% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +193.3% |
| Contains more CholineCholine | +42.4% |
| Contains more Vitamin EVitamin E | +85.7% |
| Contains more Vitamin B5Vitamin B5 | +17% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +750% |
| Contains more WaterWater | +15.8% |
| Contains more OtherOther | +119.2% |
| Contains more ProteinProtein | +59.9% |
| Contains more CarbsCarbs | +99% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1677.3% |
| Contains more Poly. FatPolyunsaturated fat | +565.6% |
| Contains less Sat. FatSaturated fat | -87.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.96mg | 0.38mg | 70% |
| Selenium | 5µg | 27.5µg | 41% |
| Manganese | 0.558mg | 0.084mg | 21% |
| Vitamin B6 | 0.29mg | 0.051mg | 18% |
| Vitamin B1 | 0.26mg | 0.063mg | 16% |
| Vitamin B2 | 0.215mg | 0.027mg | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B3 | 3.025mg | 0.983mg | 13% |
| Phosphorus | 77mg | 22mg | 8% |
| Calcium | 80mg | 8mg | 7% |
| Folate | 44µg | 15µg | 7% |
| Magnesium | 26mg | 8mg | 4% |
| Carbs | 11.67g | 23.22g | 4% |
| Starch | 10.37g | 4% | |
| Copper | 0.066mg | 0.041mg | 3% |
| Zinc | 0.62mg | 0.26mg | 3% |
| Protein | 2.37g | 3.79g | 3% |
| Polyunsaturated fat | 0.426g | 0.064g | 2% |
| Calories | 68kcal | 112kcal | 2% |
| Sodium | 49mg | 5mg | 2% |
| Fats | 1.36g | 0.16g | 2% |
| Monounsaturated fat | 0.391g | 0.022g | 1% |
| Saturated fat | 0.226g | 0.029g | 1% |
| Fiber | 1.7g | 1.4g | 1% |
| Vitamin B5 | 0.317mg | 0.371mg | 1% |
| Net carbs | 9.97g | 21.82g | N/A |
| Potassium | 61mg | 58mg | 0% |
| Sugar | 0.46g | 0.1g | N/A |
| Vitamin E | 0.07mg | 0.13mg | 0% |
| Vitamin K | 0.4µg | 0.1µg | 0% |
| Trans fat | 0.003g | N/A | |
| Choline | 4.7mg | 3.3mg | 0% |
| Tryptophan | 0.04mg | 0.049mg | 0% |
| Threonine | 0.083mg | 0.1mg | 0% |
| Isoleucine | 0.105mg | 0.147mg | 0% |
| Leucine | 0.2mg | 0.259mg | 0% |
| Lysine | 0.135mg | 0.073mg | 0% |
| Methionine | 0.04mg | 0.059mg | 0% |
| Phenylalanine | 0.13mg | 0.184mg | 0% |
| Valine | 0.151mg | 0.162mg | 0% |
| Histidine | 0.057mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
7%
Minerals Daily Need Coverage Score
45%
22%
Comparison summary
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal is cheaper (difference - $1.3)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Couscous is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)