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  6. Oat vs. Couscous

Oat vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Oat and Couscous?

  • The amount of Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Potassium in Oat is higher than in Couscous.
  • Oat's daily need coverage for Manganese is 210% more.
  • Couscous contains 24 times less Phosphorus than Oat. Oat contains 523mg of Phosphorus, while Couscous contains 22mg.

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

Infographic

Oat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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%

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.
Oat
Oat
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +345.6%
Contains more FatsFats +4212.5%
Contains more CarbsCarbs +185.4%
Contains more OtherOther +561.5%
Contains more WaterWater +782.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +9800%
Contains more Poly. FatPolyunsaturated fat +3860.9%
Contains less Sat. FatSaturated Fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Couscous Opinion
Calories 389kcal 112kcal Oat
Protein 16.89g 3.79g Oat
Fats 6.9g 0.16g Oat
Net carbs 55.67g 21.82g Oat
Carbs 66.27g 23.22g Oat
Magnesium 177mg 8mg Oat
Calcium 54mg 8mg Oat
Potassium 429mg 58mg Oat
Iron 4.72mg 0.38mg Oat
Sugar 0.1g Oat
Fiber 10.6g 1.4g Oat
Copper 0.626mg 0.041mg Oat
Zinc 3.97mg 0.26mg Oat
Phosphorus 523mg 22mg Oat
Sodium 2mg 5mg Oat
Vitamin E 0.13mg Couscous
Manganese 4.916mg 0.084mg Oat
Selenium 27.5µg Couscous
Vitamin B1 0.763mg 0.063mg Oat
Vitamin B2 0.139mg 0.027mg Oat
Vitamin B3 0.961mg 0.983mg Couscous
Vitamin B5 1.349mg 0.371mg Oat
Vitamin B6 0.119mg 0.051mg Oat
Vitamin K 0.1µg Couscous
Folate 56µg 15µg Oat
Choline 3.3mg Couscous
Saturated Fat 1.217g 0.029g Couscous
Monounsaturated Fat 2.178g 0.022g Oat
Polyunsaturated fat 2.535g 0.064g Oat
Tryptophan 0.234mg 0.049mg Oat
Threonine 0.575mg 0.1mg Oat
Isoleucine 0.694mg 0.147mg Oat
Leucine 1.284mg 0.259mg Oat
Lysine 0.701mg 0.073mg Oat
Methionine 0.312mg 0.059mg Oat
Phenylalanine 0.895mg 0.184mg Oat
Valine 0.937mg 0.162mg Oat
Histidine 0.405mg 0.077mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Oat
7%
Couscous
Minerals Daily Need Coverage Score
154%
Oat
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 6)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.7)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.188g)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.