Oats vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between oats and couscous?

The amount of manganese, phosphorus, copper, vitamin B1, iron, magnesium, fiber, zinc, protein, and vitamin B5 in oats is higher than in couscous.
Oats' daily need coverage for manganese is 210% more.
Couscous contains 24 times less phosphorus than oats. Oats contain 523mg of phosphorus, while couscous contains 22mg.

We used Oats and Couscous, cooked types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Couscous

Contains more MagnesiumMagnesium	+2112.5%
Contains more CalciumCalcium	+575%
Contains more PotassiumPotassium	+639.7%
Contains more IronIron	+1142.1%
Contains more CopperCopper	+1426.8%
Contains more ZincZinc	+1426.9%
Contains more PhosphorusPhosphorus	+2277.3%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+5752.4%

Contains more SeleniumSelenium

+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Couscous

Contains more Vitamin B1Vitamin B1	+1111.1%
Contains more Vitamin B2Vitamin B2	+414.8%
Contains more Vitamin B5Vitamin B5	+263.6%
Contains more Vitamin B6Vitamin B6	+133.3%
Contains more FolateFolate	+273.3%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.983mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.084mg	210%
Phosphorus	523mg	22mg	72%
Copper	0.626mg	0.041mg	65%
Vitamin B1	0.763mg	0.063mg	58%
Iron	4.72mg	0.38mg	54%
Selenium		27.5µg	50%
Magnesium	177mg	8mg	40%
Fiber	10.6g	1.4g	37%
Zinc	3.97mg	0.26mg	34%
Protein	16.89g	3.79g	26%
Vitamin B5	1.349mg	0.371mg	20%
Polyunsaturated fat	2.535g	0.064g	16%
Calories	389kcal	112kcal	14%
Carbs	66.27g	23.22g	14%
Potassium	429mg	58mg	11%
Fats	6.9g	0.16g	10%
Folate	56µg	15µg	10%
Vitamin B2	0.139mg	0.027mg	9%
Calcium	54mg	8mg	5%
Vitamin B6	0.119mg	0.051mg	5%
Saturated fat	1.217g	0.029g	5%
Monounsaturated fat	2.178g	0.022g	5%
Vitamin E		0.13mg	1%
Choline		3.3mg	1%
Protein per 100 calories	4.3g	3.4g	N/A
Calories per 10 g protein	230kcal	296kcal	N/A
Weight per 100 calories	26g	89g	N/A
Unsaturated / Saturated Fat ratio	3.9	3	N/A
Net carbs	55.67g	21.82g	N/A
Sugar		0.1g	N/A
Sodium	2mg	5mg	0%
Vitamin B3	0.961mg	0.983mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.234mg	0.049mg	0%
Threonine	0.575mg	0.1mg	0%
Isoleucine	0.694mg	0.147mg	0%
Leucine	1.284mg	0.259mg	0%
Lysine	0.701mg	0.073mg	0%
Methionine	0.312mg	0.059mg	0%
Phenylalanine	0.895mg	0.184mg	0%
Valine	0.937mg	0.162mg	0%
Histidine	0.405mg	0.077mg	0%