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  6. Chia seeds vs. Couscous

Chia seeds vs. Couscous — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and couscous

  • Chia seeds are higher than couscous in fiber, phosphorus, manganese, copper, iron, magnesium, calcium, selenium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 132% more than couscous.
  • Chia seeds contain 79 times more calcium than couscous. While chia seeds contain 631mg of calcium, couscous contains only 8mg.
  • The glycemic index of chia seeds is lower.

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% 0% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Couscous DV% diff.
Polyunsaturated fat 23.665g 0.064g 157%
Fiber 34.4g 1.4g 132%
Phosphorus 860mg 22mg 120%
Manganese 2.723mg 0.084mg 115%
Copper 0.924mg 0.041mg 98%
Iron 7.72mg 0.38mg 92%
Magnesium 335mg 8mg 78%
Calcium 631mg 8mg 62%
Selenium 55.2µg 27.5µg 50%
Vitamin B3 8.83mg 0.983mg 49%
Fats 30.74g 0.16g 47%
Vitamin B1 0.62mg 0.063mg 46%
Zinc 4.58mg 0.26mg 39%
Protein 16.54g 3.79g 26%
Calories 486kcal 112kcal 19%
Saturated fat 3.33g 0.029g 15%
Vitamin B2 0.17mg 0.027mg 11%
Potassium 407mg 58mg 10%
Folate 49µg 15µg 9%
Vitamin B5 0.371mg 7%
Carbs 42.12g 23.22g 6%
Monounsaturated fat 2.309g 0.022g 6%
Vitamin B6 0.051mg 4%
Vitamin E 0.5mg 0.13mg 2%
Vitamin C 1.6mg 0mg 2%
Choline 3.3mg 1%
Net carbs 7.72g 21.82g N/A
Sugar 0.1g N/A
Sodium 16mg 5mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.049mg 0%
Threonine 0.709mg 0.1mg 0%
Isoleucine 0.801mg 0.147mg 0%
Leucine 1.371mg 0.259mg 0%
Lysine 0.97mg 0.073mg 0%
Methionine 0.588mg 0.059mg 0%
Phenylalanine 1.016mg 0.184mg 0%
Valine 0.95mg 0.162mg 0%
Histidine 0.531mg 0.077mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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%

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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.