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Porridge vs Couscous - In-Depth Nutrition Comparison

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Important differences between Porridge and Couscous

  • Porridge has more Iron, and Calcium, however Couscous has more Selenium, and Vitamin B5.
  • Couscous's daily need coverage for Selenium is 45% more.
  • Porridge has 11 times more Calcium than Couscous. Porridge has 87mg of Calcium, while Couscous has 8mg.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Couscous, cooked.

Infographic

Porridge 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 Iron +884.2%
Contains more Calcium +987.5%
Contains more Potassium +262.5%
Contains more Magnesium +60%
Contains more Zinc +100%
Contains more Phosphorus +46.7%
Contains less Sodium -16.7%
Equal in Copper - 0.041
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +884.2%
Contains more Calcium +987.5%
Contains more Potassium +262.5%
Contains more Magnesium +60%
Contains more Zinc +100%
Contains more Phosphorus +46.7%
Contains less Sodium -16.7%
Equal in Copper - 0.041

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 E +550%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +422.5%
Contains more Vitamin B6 +292.3%
Contains more Folate +25%
Equal in Vitamin B2 - 0.027
Equal in Vitamin K - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Contains more Vitamin E +550%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +422.5%
Contains more Vitamin B6 +292.3%
Contains more Folate +25%
Equal in Vitamin B2 - 0.027
Equal in Vitamin K - 0.1

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
4
Porridge
7
Couscous
Mineral Summary Score
24
Porridge
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
9%
Porridge
23%
Couscous
Carbohydrates
11%
Porridge
23%
Couscous
Fats
1%
Porridge
1%
Couscous

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.07g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.3)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Porridge Couscous Opinion
Calories 50 112 Couscous
Protein 1.44 3.79 Couscous
Fats 0.21 0.16 Porridge
Vitamin C 0 0
Carbs 10.52 23.22 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 0.38 Porridge
Calcium 87 8 Porridge
Potassium 16 58 Couscous
Magnesium 5 8 Couscous
Sugar 0.03 0.1 Porridge
Fiber 0.5 1.4 Couscous
Copper 0.04 0.041 Couscous
Zinc 0.13 0.26 Couscous
Starch
Phosphorus 15 22 Couscous
Sodium 6 5 Couscous
Vitamin A 0 0
Vitamin E 0.02 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.055 0.063 Couscous
Vitamin B2 0.025 0.027 Couscous
Vitamin B3 0.52 0.983 Couscous
Vitamin B5 0.071 0.371 Couscous
Vitamin B6 0.013 0.051 Couscous
Vitamin B12 0 0
Vitamin K 0.1 0.1
Folate 12 15 Couscous
Trans Fat
Saturated Fat 0.033 0.029 Couscous
Monounsaturated Fat 0.028 0.022 Porridge
Polyunsaturated fat 0.114 0.064 Porridge
Tryptophan 0.02 0.049 Couscous
Threonine 0.045 0.1 Couscous
Isoleucine 0.063 0.147 Couscous
Leucine 0.11 0.259 Couscous
Lysine 0.037 0.073 Couscous
Methionine 0.027 0.059 Couscous
Phenylalanine 0.078 0.184 Couscous
Valine 0.07 0.162 Couscous
Histidine 0.033 0.077 Couscous
Fructose

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.