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  6. Flax seeds vs. Couscous

Flax seeds vs. Couscous — In-Depth Nutrition Comparison

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How are flax seeds and couscous different?

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, zinc, vitamin B6, and calcium than couscous.
  • Daily need coverage for vitamin B1 for flax seeds is 132% higher.
  • Flax seeds contain 49 times more magnesium than couscous. While flax seeds contain 392mg of magnesium, couscous contains only 8mg.

Seeds, flaxseed and Couscous, cooked are the varieties used in this article.

Infographic

Flax seeds 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" 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +4800%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +1301.7%
Contains more IronIron +1407.9%
Contains more CopperCopper +2875.6%
Contains more ZincZinc +1569.2%
Contains more PhosphorusPhosphorus +2818.2%
Contains more ManganeseManganese +2854.8%
Contains less SodiumSodium -83.3%
~equal in Selenium ~27.5µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +138.5%
Contains more Vitamin B1Vitamin B1 +2509.5%
Contains more Vitamin B2Vitamin B2 +496.3%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin B5Vitamin B5 +165.5%
Contains more Vitamin B6Vitamin B6 +827.5%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +480%
Contains more CholineCholine +2284.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Couscous DV% diff.
Polyunsaturated fat 28.73g 0.064g 191%
Vitamin B1 1.644mg 0.063mg 132%
Copper 1.22mg 0.041mg 131%
Manganese 2.482mg 0.084mg 104%
Fiber 27.3g 1.4g 104%
Magnesium 392mg 8mg 91%
Phosphorus 642mg 22mg 89%
Iron 5.73mg 0.38mg 67%
Fats 42.16g 0.16g 65%
Zinc 4.34mg 0.26mg 37%
Vitamin B6 0.473mg 0.051mg 32%
Protein 18.29g 3.79g 29%
Calcium 255mg 8mg 25%
Potassium 813mg 58mg 22%
Calories 534kcal 112kcal 21%
Monounsaturated fat 7.527g 0.022g 19%
Folate 87µg 15µg 18%
Saturated fat 3.663g 0.029g 17%
Choline 78.7mg 3.3mg 14%
Vitamin B3 3.08mg 0.983mg 13%
Vitamin B5 0.985mg 0.371mg 12%
Vitamin B2 0.161mg 0.027mg 10%
Selenium 25.4µg 27.5µg 4%
Vitamin K 4.3µg 0.1µg 4%
Carbs 28.88g 23.22g 2%
Vitamin E 0.31mg 0.13mg 1%
Sodium 30mg 5mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 21.82g N/A
Sugar 1.55g 0.1g N/A
Tryptophan 0.297mg 0.049mg 0%
Threonine 0.766mg 0.1mg 0%
Isoleucine 0.896mg 0.147mg 0%
Leucine 1.235mg 0.259mg 0%
Lysine 0.862mg 0.073mg 0%
Methionine 0.37mg 0.059mg 0%
Phenylalanine 0.957mg 0.184mg 0%
Valine 1.072mg 0.162mg 0%
Histidine 0.472mg 0.077mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +382.6%
Contains more FatsFats +26250%
Contains more CarbsCarbs +24.4%
Contains more OtherOther +1326.9%
Contains more WaterWater +942.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +34113.6%
Contains more Poly. FatPolyunsaturated fat +44790.6%
Contains less Sat. FatSaturated fat -99.2%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.