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  6. Porridge vs. Couscous

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 CalciumCalcium +987.5%
Contains more IronIron +884.2%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +262.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +46.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +882.1%
~equal in Copper ~0.041mg

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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B3Vitamin B3 +89%
Contains more Vitamin B5Vitamin B5 +422.5%
Contains more Vitamin B6Vitamin B6 +292.3%
Contains more FolateFolate +25%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 FatsFats +31.3%
Contains more WaterWater +20.7%
Contains more ProteinProtein +163.2%
Contains more CarbsCarbs +120.7%
Contains more OtherOther +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 +27.3%
Contains more Poly. FatPolyunsaturated fat +78.1%
Contains less Sat. FatSaturated fat -12.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Couscous DV% diff.
Selenium 2.8µg 27.5µg 45%
Iron 3.74mg 0.38mg 42%
Calcium 87mg 8mg 8%
Vitamin B5 0.071mg 0.371mg 6%
Protein 1.44g 3.79g 5%
Carbs 10.52g 23.22g 4%
Fiber 0.5g 1.4g 4%
Manganese 0mg 0.084mg 4%
Calories 50kcal 112kcal 3%
Vitamin B6 0.013mg 0.051mg 3%
Vitamin B3 0.52mg 0.983mg 3%
Vitamin E 0.02mg 0.13mg 1%
Vitamin B1 0.055mg 0.063mg 1%
Zinc 0.13mg 0.26mg 1%
Phosphorus 15mg 22mg 1%
Folate 12µg 15µg 1%
Potassium 16mg 58mg 1%
Magnesium 5mg 8mg 1%
Choline 3.3mg 1%
Fats 0.21g 0.16g 0%
Net carbs 10.02g 21.82g N/A
Sugar 0.03g 0.1g N/A
Copper 0.04mg 0.041mg 0%
Sodium 6mg 5mg 0%
Vitamin B2 0.025mg 0.027mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.033g 0.029g 0%
Monounsaturated fat 0.028g 0.022g 0%
Polyunsaturated fat 0.114g 0.064g 0%
Tryptophan 0.02mg 0.049mg 0%
Threonine 0.045mg 0.1mg 0%
Isoleucine 0.063mg 0.147mg 0%
Leucine 0.11mg 0.259mg 0%
Lysine 0.037mg 0.073mg 0%
Methionine 0.027mg 0.059mg 0%
Phenylalanine 0.078mg 0.184mg 0%
Valine 0.07mg 0.162mg 0%
Histidine 0.033mg 0.077mg 0%

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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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
4%
Porridge
7%
Couscous
Minerals Daily Need Coverage Score
21%
Porridge
22%
Couscous

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 minerals?
Couscous
Couscous is relatively richer in minerals
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)

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. 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.