Semolina vs. Couscous — In-Depth Nutrition Comparison
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A recap on differences between semolina and couscous
- Semolina is higher in manganese, vitamin B6, copper, vitamin B3, phosphorus, vitamin B1, zinc, calcium, and vitamin B5, yet couscous is higher in selenium.
- Semolina covers your daily manganese needs 41% more than couscous.
- Semolina contains 9 times more calcium than couscous. While semolina contains 71mg of calcium, couscous contains only 8mg.
- The glycemic index of semolina is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Couscous, cooked.
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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.
| Contains more MagnesiumMagnesium | +237.5% |
| Contains more CalciumCalcium | +787.5% |
| Contains more PotassiumPotassium | +200% |
| Contains more IronIron | +94.7% |
| Contains more CopperCopper | +592.7% |
| Contains more ZincZinc | +292.3% |
| Contains more PhosphorusPhosphorus | +595.5% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +1132.1% |
| Contains more SeleniumSelenium | +38.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +255.6% |
| Contains more Vitamin B2Vitamin B2 | +85.2% |
| Contains more Vitamin B3Vitamin B3 | +413.5% |
| Contains more Vitamin B5Vitamin B5 | +81.1% |
| Contains more Vitamin B6Vitamin B6 | +786.3% |
| Contains more Vitamin EVitamin E | +333.3% |
| Contains more FolateFolate | +87.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +98.2% |
| Contains more FatsFats | +543.8% |
| Contains more CarbsCarbs | +248.4% |
| Contains more OtherOther | +173.1% |
| Contains more WaterWater | +636% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1072.7% |
| Contains more Poly. FatPolyunsaturated fat | +403.1% |
| Contains less Sat. FatSaturated fat | -90.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.035mg | 0.084mg | 41% |
| Vitamin B6 | 0.452mg | 0.051mg | 31% |
| Starch | 68.29g | 28% | |
| Copper | 0.284mg | 0.041mg | 27% |
| Vitamin B3 | 5.048mg | 0.983mg | 25% |
| Carbs | 80.89g | 23.22g | 19% |
| Phosphorus | 153mg | 22mg | 19% |
| Selenium | 19.9µg | 27.5µg | 14% |
| Calories | 374kcal | 112kcal | 13% |
| Vitamin B1 | 0.224mg | 0.063mg | 13% |
| Zinc | 1.02mg | 0.26mg | 7% |
| Protein | 7.51g | 3.79g | 7% |
| Vitamin B5 | 0.672mg | 0.371mg | 6% |
| Calcium | 71mg | 8mg | 6% |
| Iron | 0.74mg | 0.38mg | 5% |
| Magnesium | 27mg | 8mg | 5% |
| Potassium | 174mg | 58mg | 3% |
| Folate | 8µg | 15µg | 2% |
| Polyunsaturated fat | 0.322g | 0.064g | 2% |
| Vitamin B2 | 0.05mg | 0.027mg | 2% |
| Fiber | 1.8g | 1.4g | 2% |
| Vitamin E | 0.03mg | 0.13mg | 1% |
| Choline | 3.3mg | 1% | |
| Saturated fat | 0.294g | 0.029g | 1% |
| Monounsaturated fat | 0.258g | 0.022g | 1% |
| Fats | 1.03g | 0.16g | 1% |
| Net carbs | 79.09g | 21.82g | N/A |
| Sugar | 0.33g | 0.1g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Tryptophan | 0.103mg | 0.049mg | 0% |
| Threonine | 0.271mg | 0.1mg | 0% |
| Isoleucine | 0.339mg | 0.147mg | 0% |
| Leucine | 0.656mg | 0.259mg | 0% |
| Lysine | 0.215mg | 0.073mg | 0% |
| Methionine | 0.183mg | 0.059mg | 0% |
| Phenylalanine | 0.398mg | 0.184mg | 0% |
| Valine | 0.47mg | 0.162mg | 0% |
| Histidine | 0.185mg | 0.077mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
7%
Minerals Daily Need Coverage Score
52%
22%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.265g)
Which food is cheaper?
Couscous is cheaper (difference - $0.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.