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  6. Chia seeds vs. Couscous

Chia seeds vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between Chia seeds and Couscous

  • Chia seeds is higher than Couscous in Fiber, Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Selenium, Vitamin B3, and Vitamin B1.
  • Chia seeds covers your daily Fiber needs 132% more than Couscous.
  • Chia seeds contains 79 times more Calcium than Couscous. While Chia seeds contains 631mg of Calcium, Couscous contains only 8mg.

Food varieties used in this article are Seeds, chia seeds, dried and Couscous, cooked.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +4087.5%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +601.7%
Contains more IronIron +1931.6%
Contains more CopperCopper +2153.7%
Contains more ZincZinc +1661.5%
Contains more PhosphorusPhosphorus +3809.1%
Contains more ManganeseManganese +3141.7%
Contains more SeleniumSelenium +100.7%
Contains less SodiumSodium -68.8%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B1Vitamin B1 +884.1%
Contains more Vitamin B2Vitamin B2 +529.6%
Contains more Vitamin B3Vitamin B3 +798.3%
Contains more FolateFolate +226.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +336.4%
Contains more FatsFats +19112.5%
Contains more CarbsCarbs +81.4%
Contains more OtherOther +1746.2%
Contains more WaterWater +1151.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +10395.5%
Contains more Poly. FatPolyunsaturated fat +36876.6%
Contains less Sat. FatSaturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Couscous Opinion
Calories 486kcal 112kcal Chia seeds
Protein 16.54g 3.79g Chia seeds
Fats 30.74g 0.16g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 21.82g Couscous
Carbs 42.12g 23.22g Chia seeds
Magnesium 335mg 8mg Chia seeds
Calcium 631mg 8mg Chia seeds
Potassium 407mg 58mg Chia seeds
Iron 7.72mg 0.38mg Chia seeds
Sugar 0.1g Chia seeds
Fiber 34.4g 1.4g Chia seeds
Copper 0.924mg 0.041mg Chia seeds
Zinc 4.58mg 0.26mg Chia seeds
Phosphorus 860mg 22mg Chia seeds
Sodium 16mg 5mg Couscous
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.13mg Chia seeds
Manganese 2.723mg 0.084mg Chia seeds
Selenium 55.2µg 27.5µg Chia seeds
Vitamin B1 0.62mg 0.063mg Chia seeds
Vitamin B2 0.17mg 0.027mg Chia seeds
Vitamin B3 8.83mg 0.983mg Chia seeds
Vitamin B5 0.371mg Couscous
Vitamin B6 0.051mg Couscous
Vitamin K 0.1µg Couscous
Folate 49µg 15µg Chia seeds
Trans Fat 0.14g Couscous
Choline 3.3mg Couscous
Saturated Fat 3.33g 0.029g Couscous
Monounsaturated Fat 2.309g 0.022g Chia seeds
Polyunsaturated fat 23.665g 0.064g Chia seeds
Tryptophan 0.436mg 0.049mg Chia seeds
Threonine 0.709mg 0.1mg Chia seeds
Isoleucine 0.801mg 0.147mg Chia seeds
Leucine 1.371mg 0.259mg Chia seeds
Lysine 0.97mg 0.073mg Chia seeds
Methionine 0.588mg 0.059mg Chia seeds
Phenylalanine 1.016mg 0.184mg Chia seeds
Valine 0.95mg 0.162mg Chia seeds
Histidine 0.531mg 0.077mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds 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
32%
Chia seeds
7%
Couscous
Minerals Daily Need Coverage Score
221%
Chia seeds
22%
Couscous

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 3.301g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 50)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.