Wheat vs. Couscous — In-Depth Nutrition Comparison
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How are wheat and couscous different?
- Couscous contains less manganese, copper, phosphorus, iron, zinc, fiber, magnesium, vitamin B3, and selenium than wheat.
- Wheat covers your daily need for manganese, 41% more than couscous.
- Wheat has 7 times more zinc than couscous. Wheat has 1.84mg of zinc, while couscous has 0.26mg.
- Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of wheat is 50.
Wheat, KAMUT khorasan, cooked and Couscous, cooked types were 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 | +500% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +182.8% |
| Contains more IronIron | +363.2% |
| Contains more CopperCopper | +404.9% |
| Contains more ZincZinc | +607.7% |
| Contains more PhosphorusPhosphorus | +568.2% |
| Contains more ManganeseManganese | +1126.2% |
| Contains more SeleniumSelenium | +16% |
| Contains less SodiumSodium | -37.5% |
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 | +84.6% |
| Contains more Vitamin B1Vitamin B1 | +50.8% |
| Contains more Vitamin B3Vitamin B3 | +134.5% |
| Contains more Vitamin B6Vitamin B6 | +37.3% |
| Contains more FolateFolate | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.03mg | 0.084mg | 41% |
| Copper | 0.207mg | 0.041mg | 18% |
| Phosphorus | 147mg | 22mg | 18% |
| Iron | 1.76mg | 0.38mg | 17% |
| Zinc | 1.84mg | 0.26mg | 14% |
| Fiber | 4.3g | 1.4g | 12% |
| Magnesium | 48mg | 8mg | 10% |
| Selenium | 31.9µg | 27.5µg | 8% |
| Vitamin B3 | 2.305mg | 0.983mg | 8% |
| Vitamin B5 | 0.371mg | 7% | |
| Protein | 5.71g | 3.79g | 4% |
| Potassium | 164mg | 58mg | 3% |
| Vitamin B1 | 0.095mg | 0.063mg | 3% |
| Calories | 132kcal | 112kcal | 1% |
| Fats | 0.83g | 0.16g | 1% |
| Carbs | 27.6g | 23.22g | 1% |
| Vitamin E | 0.24mg | 0.13mg | 1% |
| Vitamin B6 | 0.07mg | 0.051mg | 1% |
| Folate | 11µg | 15µg | 1% |
| Choline | 3.3mg | 1% | |
| Polyunsaturated fat | 0.243g | 0.064g | 1% |
| Net carbs | 23.3g | 21.82g | N/A |
| Calcium | 9mg | 8mg | 0% |
| Sugar | 3.07g | 0.1g | N/A |
| Sodium | 8mg | 5mg | 0% |
| Vitamin B2 | 0.03mg | 0.027mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.077g | 0.029g | 0% |
| Monounsaturated fat | 0.084g | 0.022g | 0% |
| Tryptophan | 0.051mg | 0.049mg | 0% |
| Threonine | 0.172mg | 0.1mg | 0% |
| Isoleucine | 0.22mg | 0.147mg | 0% |
| Leucine | 0.432mg | 0.259mg | 0% |
| Lysine | 0.161mg | 0.073mg | 0% |
| Methionine | 0.097mg | 0.059mg | 0% |
| Phenylalanine | 0.3mg | 0.184mg | 0% |
| Valine | 0.267mg | 0.162mg | 0% |
| Histidine | 0.147mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50.7% |
| Contains more FatsFats | +418.8% |
| Contains more CarbsCarbs | +18.9% |
| Contains more OtherOther | +161.5% |
| Contains more WaterWater | +11.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +281.8% |
| Contains more Poly. FatPolyunsaturated fat | +279.7% |
| Contains less Sat. FatSaturated fat | -62.3% |
