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Seed vs Couscous - In-Depth Nutrition Comparison

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A recap on differences between Seed and Couscous

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

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

Infographic

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
Contains more Calcium +7787.5%
Contains more Iron +1931.6%
Contains more Magnesium +4087.5%
Contains more Phosphorus +3809.1%
Contains more Potassium +601.7%
Contains more Zinc +1661.5%
Contains more Copper +2153.7%
Contains less Sodium -68.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +7787.5%
Contains more Iron +1931.6%
Contains more Magnesium +4087.5%
Contains more Phosphorus +3809.1%
Contains more Potassium +601.7%
Contains more Zinc +1661.5%
Contains more Copper +2153.7%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +884.1%
Contains more Vitamin B2 +529.6%
Contains more Vitamin B3 +798.3%
Contains more Folate +226.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 A +∞%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +884.1%
Contains more Vitamin B2 +529.6%
Contains more Vitamin B3 +798.3%
Contains more Folate +226.7%

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

All nutrients comparison - raw data values

Nutrient Seed Couscous Opinion
Net carbs 7.72g 21.82g Couscous
Protein 16.54g 3.79g Seed
Fats 30.74g 0.16g Seed
Carbs 42.12g 23.22g Seed
Calories 486kcal 112kcal Seed
Starch g g
Fructose g g
Sugar g 0.1g Seed
Fiber 34.4g 1.4g Seed
Calcium 631mg 8mg Seed
Iron 7.72mg 0.38mg Seed
Magnesium 335mg 8mg Seed
Phosphorus 860mg 22mg Seed
Potassium 407mg 58mg Seed
Sodium 16mg 5mg Couscous
Zinc 4.58mg 0.26mg Seed
Copper 0.924mg 0.041mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.13mg Seed
Vitamin D IU 0IU Couscous
Vitamin D µg 0µg Couscous
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.063mg Seed
Vitamin B2 0.17mg 0.027mg Seed
Vitamin B3 8.83mg 0.983mg Seed
Vitamin B5 mg 0.371mg Couscous
Vitamin B6 mg 0.051mg Couscous
Folate 49µg 15µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan 0.436mg 0.049mg Seed
Threonine 0.709mg 0.1mg Seed
Isoleucine 0.801mg 0.147mg Seed
Leucine 1.371mg 0.259mg Seed
Lysine 0.97mg 0.073mg Seed
Methionine 0.588mg 0.059mg Seed
Phenylalanine 1.016mg 0.184mg Seed
Valine 0.95mg 0.162mg Seed
Histidine 0.531mg 0.077mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Couscous
Saturated Fat 3.33g 0.029g Couscous
Monounsaturated Fat 2.309g 0.022g Seed
Polyunsaturated fat 23.665g 0.064g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35
Seed
7
Couscous
Mineral Summary Score
195
Seed
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
99%
Seed
23%
Couscous
Carbohydrates
42%
Seed
23%
Couscous
Fats
142%
Seed
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 50)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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 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

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. Seed - 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.