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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 from 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
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 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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 seeds Couscous Opinion
Calories 534kcal 112kcal Flax seeds
Protein 18.29g 3.79g Flax seeds
Fats 42.16g 0.16g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 21.82g Couscous
Carbs 28.88g 23.22g Flax seeds
Magnesium 392mg 8mg Flax seeds
Calcium 255mg 8mg Flax seeds
Potassium 813mg 58mg Flax seeds
Iron 5.73mg 0.38mg Flax seeds
Sugar 1.55g 0.1g Couscous
Fiber 27.3g 1.4g Flax seeds
Copper 1.22mg 0.041mg Flax seeds
Zinc 4.34mg 0.26mg Flax seeds
Phosphorus 642mg 22mg Flax seeds
Sodium 30mg 5mg Couscous
Vitamin E 0.31mg 0.13mg Flax seeds
Manganese 2.482mg 0.084mg Flax seeds
Selenium 25.4µg 27.5µg Couscous
Vitamin B1 1.644mg 0.063mg Flax seeds
Vitamin B2 0.161mg 0.027mg Flax seeds
Vitamin B3 3.08mg 0.983mg Flax seeds
Vitamin B5 0.985mg 0.371mg Flax seeds
Vitamin B6 0.473mg 0.051mg Flax seeds
Vitamin K 4.3µg 0.1µg Flax seeds
Folate 87µg 15µg Flax seeds
Choline 78.7mg 3.3mg Flax seeds
Saturated Fat 3.663g 0.029g Couscous
Monounsaturated Fat 7.527g 0.022g Flax seeds
Polyunsaturated fat 28.73g 0.064g Flax seeds
Tryptophan 0.297mg 0.049mg Flax seeds
Threonine 0.766mg 0.1mg Flax seeds
Isoleucine 0.896mg 0.147mg Flax seeds
Leucine 1.235mg 0.259mg Flax seeds
Lysine 0.862mg 0.073mg Flax seeds
Methionine 0.37mg 0.059mg Flax seeds
Phenylalanine 0.957mg 0.184mg Flax seeds
Valine 1.072mg 0.162mg Flax seeds
Histidine 0.472mg 0.077mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
7%
Couscous
Minerals Daily Need Coverage Score
191%
Flax seeds
22%
Couscous

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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

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.