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  6. Spelt vs. Couscous

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.

Infographic

Spelt 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.
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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 +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.
Spelt
Spelt
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Couscous DV% diff.
Manganese 2.983mg 0.084mg 126%
Phosphorus 401mg 22mg 54%
Copper 0.511mg 0.041mg 52%
Iron 4.44mg 0.38mg 51%
Fiber 10.7g 1.4g 37%
Vitamin B3 6.843mg 0.983mg 37%
Magnesium 136mg 8mg 30%
Selenium 11.7µg 27.5µg 29%
Zinc 3.28mg 0.26mg 27%
Vitamin B1 0.364mg 0.063mg 25%
Protein 14.57g 3.79g 22%
Starch 53.92g 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%
Fats 2.43g 0.16g 3%
Vitamin K 3.6µg 0.1µg 3%
Calcium 27mg 8mg 2%
Saturated fat 0.406g 0.029g 2%
Choline 3.3mg 1%
Monounsaturated fat 0.445g 0.022g 1%
Protein per 100 calories 4.3g 3.4g N/A
Calories per 10 g protein 232kcal 296kcal N/A
Weight per 100 calories 30g 89g N/A
Unsaturated / Saturated Fat ratio 4.2 3 N/A
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
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 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 +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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 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 +1922.7%
Contains more Poly. FatPolyunsaturated fat +1865.6%
Contains less Sat. FatSaturated fat -92.9%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.