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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +27.3% |
| Contains more Poly. FatPolyunsaturated fat | +78.1% |
| Contains less Sat. FatSaturated fat | -12.1% |
