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Flax vs Couscous - In-Depth Nutrition Comparison

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How are Flax and Couscous different?

  • Flax has more Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, and Calcium than Couscous.
  • Daily need coverage for Vitamin B1 from Flax is 132% higher.
  • Flax contains 49 times more Magnesium than Couscous. While Flax contains 392mg of Magnesium, Couscous contains only 8mg.

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

Infographic

Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Calcium +3087.5%
Contains more Iron +1407.9%
Contains more Magnesium +4800%
Contains more Phosphorus +2818.2%
Contains more Potassium +1301.7%
Contains more Zinc +1569.2%
Contains more Copper +2875.6%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +3087.5%
Contains more Iron +1407.9%
Contains more Magnesium +4800%
Contains more Phosphorus +2818.2%
Contains more Potassium +1301.7%
Contains more Zinc +1569.2%
Contains more Copper +2875.6%
Contains less Sodium -83.3%

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
Flax
9
:
Contains more Vitamin E +138.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2509.5%
Contains more Vitamin B2 +496.3%
Contains more Vitamin B3 +213.3%
Contains more Vitamin B5 +165.5%
Contains more Vitamin B6 +827.5%
Contains more Folate +480%
Contains more Vitamin K +4200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 E +138.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2509.5%
Contains more Vitamin B2 +496.3%
Contains more Vitamin B3 +213.3%
Contains more Vitamin B5 +165.5%
Contains more Vitamin B6 +827.5%
Contains more Folate +480%
Contains more Vitamin K +4200%

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

All nutrients comparison - raw data values

Nutrient Flax Couscous Opinion
Net carbs 1.58g 21.82g Couscous
Protein 18.29g 3.79g Flax
Fats 42.16g 0.16g Flax
Carbs 28.88g 23.22g Flax
Calories 534kcal 112kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 0.1g Couscous
Fiber 27.3g 1.4g Flax
Calcium 255mg 8mg Flax
Iron 5.73mg 0.38mg Flax
Magnesium 392mg 8mg Flax
Phosphorus 642mg 22mg Flax
Potassium 813mg 58mg Flax
Sodium 30mg 5mg Couscous
Zinc 4.34mg 0.26mg Flax
Copper 1.22mg 0.041mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.13mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.063mg Flax
Vitamin B2 0.161mg 0.027mg Flax
Vitamin B3 3.08mg 0.983mg Flax
Vitamin B5 0.985mg 0.371mg Flax
Vitamin B6 0.473mg 0.051mg Flax
Folate 87µg 15µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0.049mg Flax
Threonine 0.766mg 0.1mg Flax
Isoleucine 0.896mg 0.147mg Flax
Leucine 1.235mg 0.259mg Flax
Lysine 0.862mg 0.073mg Flax
Methionine 0.37mg 0.059mg Flax
Phenylalanine 0.957mg 0.184mg Flax
Valine 1.072mg 0.162mg Flax
Histidine 0.472mg 0.077mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.029g Couscous
Monounsaturated Fat 7.527g 0.022g Flax
Polyunsaturated fat 28.73g 0.064g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63
Flax
7
Couscous
Mineral Summary Score
181
Flax
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
110%
Flax
23%
Couscous
Carbohydrates
29%
Flax
23%
Couscous
Fats
195%
Flax
1%
Couscous

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 3.634g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 65)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - 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.