Spelt vs. Couscous — In-Depth Nutrition Comparison
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How are spelt and couscous different?
- Spelt is higher in manganese, phosphorus, copper, iron, fiber, vitamin B3, magnesium, zinc, and vitamin B1; however, couscous is richer in selenium.
- Daily need coverage for manganese for spelt is 126% higher.
- Spelt contains 18 times more phosphorus than couscous. While spelt contains 401mg of phosphorus, couscous contains only 22mg.
Spelt, uncooked and Couscous, cooked are the varieties used in this article.
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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 | +1600% |
| Contains more CalciumCalcium | +237.5% |
| Contains more PotassiumPotassium | +569% |
| Contains more IronIron | +1068.4% |
| Contains more CopperCopper | +1146.3% |
| Contains more ZincZinc | +1161.5% |
| Contains more PhosphorusPhosphorus | +1722.7% |
| Contains more ManganeseManganese | +3451.2% |
| Contains less SodiumSodium | -37.5% |
| Contains more SeleniumSelenium | +135% |
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 EVitamin E | +507.7% |
| Contains more Vitamin B1Vitamin B1 | +477.8% |
| Contains more Vitamin B2Vitamin B2 | +318.5% |
| Contains more Vitamin B3Vitamin B3 | +596.1% |
| Contains more Vitamin B5Vitamin B5 | +187.9% |
| Contains more Vitamin B6Vitamin B6 | +351% |
| Contains more Vitamin KVitamin K | +3500% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.084mg | 126% |
| Phosphorus | 401mg | 22mg | 54% |
| Copper | 0.511mg | 0.041mg | 52% |
| Iron | 4.44mg | 0.38mg | 51% |
| Vitamin B3 | 6.843mg | 0.983mg | 37% |
| Fiber | 10.7g | 1.4g | 37% |
| Magnesium | 136mg | 8mg | 30% |
| Selenium | 11.7µg | 27.5µg | 29% |
| Zinc | 3.28mg | 0.26mg | 27% |
| Vitamin B1 | 0.364mg | 0.063mg | 25% |
| Starch | 53.92g | 22% | |
| Protein | 14.57g | 3.79g | 22% |
| Carbs | 70.19g | 23.22g | 16% |
| Vitamin B5 | 1.068mg | 0.371mg | 14% |
| Vitamin B6 | 0.23mg | 0.051mg | 14% |
| Calories | 338kcal | 112kcal | 11% |
| Potassium | 388mg | 58mg | 10% |
| Folate | 45µg | 15µg | 8% |
| Polyunsaturated fat | 1.258g | 0.064g | 8% |
| Vitamin B2 | 0.113mg | 0.027mg | 7% |
| Vitamin E | 0.79mg | 0.13mg | 4% |
| Vitamin K | 3.6µg | 0.1µg | 3% |
| Fats | 2.43g | 0.16g | 3% |
| Calcium | 27mg | 8mg | 2% |
| Saturated fat | 0.406g | 0.029g | 2% |
| Choline | 3.3mg | 1% | |
| Monounsaturated fat | 0.445g | 0.022g | 1% |
| Net carbs | 59.49g | 21.82g | N/A |
| Sugar | 6.82g | 0.1g | N/A |
| Sodium | 8mg | 5mg | 0% |
| Tryptophan | 0.132mg | 0.049mg | 0% |
| Threonine | 0.443mg | 0.1mg | 0% |
| Isoleucine | 0.552mg | 0.147mg | 0% |
| Leucine | 1.07mg | 0.259mg | 0% |
| Lysine | 0.409mg | 0.073mg | 0% |
| Methionine | 0.258mg | 0.059mg | 0% |
| Phenylalanine | 0.737mg | 0.184mg | 0% |
| Valine | 0.681mg | 0.162mg | 0% |
| Histidine | 0.36mg | 0.077mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +284.4% |
| Contains more FatsFats | +1418.8% |
| Contains more CarbsCarbs | +202.3% |
| Contains more OtherOther | +588.5% |
| Contains more WaterWater | +558.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1922.7% |
| Contains more Poly. FatPolyunsaturated fat | +1865.6% |
| Contains less Sat. FatSaturated fat | -92.9% |