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  6. Wheat vs. Couscous

Wheat vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Couscous

  • Wheat is higher than Couscous in Manganese, Selenium, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B6.
  • Wheat covers your daily Manganese needs 127% more than Couscous.
  • Wheat contains 23 times more Phosphorus than Couscous. While Wheat contains 508mg of Phosphorus, Couscous contains only 22mg.

Food varieties used in this article are Wheat, durum and Couscous, cooked.

Infographic

Wheat 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.
Wheat
Wheat
10
:
0
Couscous
Couscous
Contains more Calcium +325%
Contains more Iron +826.3%
Contains more Magnesium +1700%
Contains more Phosphorus +2209.1%
Contains more Potassium +643.1%
Contains less Sodium -60%
Contains more Zinc +1500%
Contains more Copper +1248.8%
Contains more Manganese +3485.7%
Contains more Selenium +225.1%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +325%
Contains more Iron +826.3%
Contains more Magnesium +1700%
Contains more Phosphorus +2209.1%
Contains more Potassium +643.1%
Contains less Sodium -60%
Contains more Zinc +1500%
Contains more Copper +1248.8%
Contains more Manganese +3485.7%
Contains more Selenium +225.1%

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.
Wheat
Wheat
6
:
2
Couscous
Couscous
Contains more Vitamin B1 +565.1%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +585.5%
Contains more Vitamin B5 +152%
Contains more Vitamin B6 +721.6%
Contains more Folate +186.7%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Couscous
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 B1 +565.1%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +585.5%
Contains more Vitamin B5 +152%
Contains more Vitamin B6 +721.6%
Contains more Folate +186.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Couscous
Couscous
Contains more Protein +260.9%
Contains more Fats +1443.8%
Contains more Carbs +206.3%
Contains more Other +584.6%
Contains more Water +563.3%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Couscous
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 +260.9%
Contains more Fats +1443.8%
Contains more Carbs +206.3%
Contains more Other +584.6%
Contains more Water +563.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +1463.6%
Contains more Polyunsaturated fat +1428.1%
Contains less Saturated Fat -93.6%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +1463.6%
Contains more Polyunsaturated fat +1428.1%
Contains less Saturated Fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Couscous Opinion
Net carbs 71.13g 21.82g Wheat
Protein 13.68g 3.79g Wheat
Fats 2.47g 0.16g Wheat
Carbs 71.13g 23.22g Wheat
Calories 339kcal 112kcal Wheat
Sugar 0.1g Wheat
Fiber 1.4g Couscous
Calcium 34mg 8mg Wheat
Iron 3.52mg 0.38mg Wheat
Magnesium 144mg 8mg Wheat
Phosphorus 508mg 22mg Wheat
Potassium 431mg 58mg Wheat
Sodium 2mg 5mg Wheat
Zinc 4.16mg 0.26mg Wheat
Copper 0.553mg 0.041mg Wheat
Manganese 3.012mg 0.084mg Wheat
Selenium 89.4µg 27.5µg Wheat
Vitamin E 0.13mg Couscous
Vitamin B1 0.419mg 0.063mg Wheat
Vitamin B2 0.121mg 0.027mg Wheat
Vitamin B3 6.738mg 0.983mg Wheat
Vitamin B5 0.935mg 0.371mg Wheat
Vitamin B6 0.419mg 0.051mg Wheat
Folate 43µg 15µg Wheat
Vitamin K 0.1µg Couscous
Tryptophan 0.176mg 0.049mg Wheat
Threonine 0.366mg 0.1mg Wheat
Isoleucine 0.533mg 0.147mg Wheat
Leucine 0.934mg 0.259mg Wheat
Lysine 0.303mg 0.073mg Wheat
Methionine 0.221mg 0.059mg Wheat
Phenylalanine 0.681mg 0.184mg Wheat
Valine 0.594mg 0.162mg Wheat
Histidine 0.322mg 0.077mg Wheat
Saturated Fat 0.454g 0.029g Couscous
Monounsaturated Fat 0.344g 0.022g Wheat
Polyunsaturated fat 0.978g 0.064g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37%
Wheat
7%
Couscous
Minerals Daily Need Coverage Score
168%
Wheat
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 15)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.9)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.425g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.