Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spelt vs. Couscous — In-Depth Nutrition Comparison

Compare

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 from 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
8
:
Contains more Calcium +237.5%
Contains more Iron +1068.4%
Contains more Magnesium +1600%
Contains more Phosphorus +1722.7%
Contains more Potassium +569%
Contains more Zinc +1161.5%
Contains more Copper +1146.3%
Contains more Manganese +3451.2%
Contains less Sodium -37.5%
Contains more Selenium +135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +237.5%
Contains more Iron +1068.4%
Contains more Magnesium +1600%
Contains more Phosphorus +1722.7%
Contains more Potassium +569%
Contains more Zinc +1161.5%
Contains more Copper +1146.3%
Contains more Manganese +3451.2%
Contains less Sodium -37.5%
Contains more Selenium +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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +507.7%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +596.1%
Contains more Vitamin B5 +187.9%
Contains more Vitamin B6 +351%
Contains more Folate +200%
Contains more Vitamin K +3500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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 A +∞%
Contains more Vitamin E +507.7%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +596.1%
Contains more Vitamin B5 +187.9%
Contains more Vitamin B6 +351%
Contains more Folate +200%
Contains more Vitamin K +3500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
:
Contains more Protein +284.4%
Contains more Fats +1418.8%
Contains more Carbs +202.3%
Contains more Other +588.5%
Contains more Water +558.5%
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 Protein +284.4%
Contains more Fats +1418.8%
Contains more Carbs +202.3%
Contains more Other +588.5%
Contains more Water +558.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
2
:
Contains more Monounsaturated Fat +1922.7%
Contains more Polyunsaturated fat +1865.6%
Contains less Saturated Fat -92.9%
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +1922.7%
Contains more Polyunsaturated fat +1865.6%
Contains less Saturated Fat -92.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Couscous
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Couscous Opinion
Net carbs 59.49g 21.82g Spelt
Protein 14.57g 3.79g Spelt
Fats 2.43g 0.16g Spelt
Carbs 70.19g 23.22g Spelt
Calories 338kcal 112kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 0.1g Couscous
Fiber 10.7g 1.4g Spelt
Calcium 27mg 8mg Spelt
Iron 4.44mg 0.38mg Spelt
Magnesium 136mg 8mg Spelt
Phosphorus 401mg 22mg Spelt
Potassium 388mg 58mg Spelt
Sodium 8mg 5mg Couscous
Zinc 3.28mg 0.26mg Spelt
Copper 0.511mg 0.041mg Spelt
Manganese 2.983mg 0.084mg Spelt
Selenium 11.7µg 27.5µg Couscous
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.13mg Spelt
Vitamin B1 0.364mg 0.063mg Spelt
Vitamin B2 0.113mg 0.027mg Spelt
Vitamin B3 6.843mg 0.983mg Spelt
Vitamin B5 1.068mg 0.371mg Spelt
Vitamin B6 0.23mg 0.051mg Spelt
Folate 45µg 15µg Spelt
Vitamin K 3.6µg 0.1µg Spelt
Tryptophan 0.132mg 0.049mg Spelt
Threonine 0.443mg 0.1mg Spelt
Isoleucine 0.552mg 0.147mg Spelt
Leucine 1.07mg 0.259mg Spelt
Lysine 0.409mg 0.073mg Spelt
Methionine 0.258mg 0.059mg Spelt
Phenylalanine 0.737mg 0.184mg Spelt
Valine 0.681mg 0.162mg Spelt
Histidine 0.36mg 0.077mg Spelt
Saturated Fat 0.406g 0.029g Couscous
Monounsaturated Fat 0.445g 0.022g Spelt
Polyunsaturated fat 1.258g 0.064g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Spelt
7%
Couscous
Minerals Daily Need Coverage Score
119%
Spelt
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 2)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 6.72g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.377g)
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. 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.