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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 Calcium +987.5%
Contains more Iron +884.2%
Contains more Magnesium +60%
Contains more Phosphorus +46.7%
Contains more Potassium +262.5%
Contains less Sodium -16.7%
Contains more Zinc +100%
Equal in Copper - 0.041
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +987.5%
Contains more Iron +884.2%
Contains more Magnesium +60%
Contains more Phosphorus +46.7%
Contains more Potassium +262.5%
Contains less Sodium -16.7%
Contains more Zinc +100%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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

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

All nutrients comparison - raw data values

Nutrient Porridge Couscous Opinion
Net carbs 10.02g 21.82g Couscous
Protein 1.44g 3.79g Couscous
Fats 0.21g 0.16g Porridge
Carbs 10.52g 23.22g Couscous
Calories 50kcal 112kcal Couscous
Starch g g
Fructose g g
Sugar 0.03g 0.1g Porridge
Fiber 0.5g 1.4g Couscous
Calcium 87mg 8mg Porridge
Iron 3.74mg 0.38mg Porridge
Magnesium 5mg 8mg Couscous
Phosphorus 15mg 22mg Couscous
Potassium 16mg 58mg Couscous
Sodium 6mg 5mg Couscous
Zinc 0.13mg 0.26mg Couscous
Copper 0.04mg 0.041mg Couscous
Vitamin A 0IU 0IU
Vitamin E 0.02mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.063mg Couscous
Vitamin B2 0.025mg 0.027mg Couscous
Vitamin B3 0.52mg 0.983mg Couscous
Vitamin B5 0.071mg 0.371mg Couscous
Vitamin B6 0.013mg 0.051mg Couscous
Folate 12µg 15µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.1µg
Tryptophan 0.02mg 0.049mg Couscous
Threonine 0.045mg 0.1mg Couscous
Isoleucine 0.063mg 0.147mg Couscous
Leucine 0.11mg 0.259mg Couscous
Lysine 0.037mg 0.073mg Couscous
Methionine 0.027mg 0.059mg Couscous
Phenylalanine 0.078mg 0.184mg Couscous
Valine 0.07mg 0.162mg Couscous
Histidine 0.033mg 0.077mg Couscous
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 0.029g Couscous
Monounsaturated Fat 0.028g 0.022g Porridge
Polyunsaturated fat 0.114g 0.064g Porridge

Which food is preferable for your diet?

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

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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

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.

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.