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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 of Manganese 41% more than Couscous.
  • Wheat has 7 times more Zinc than Couscous. Wheat has 1.84mg of Zinc, while Couscous has 0.26mg.

Wheat, KAMUT khorasan, cooked and Couscous, cooked types were used in this article.

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
9
:
Contains more Calcium +12.5%
Contains more Iron +363.2%
Contains more Magnesium +500%
Contains more Phosphorus +568.2%
Contains more Potassium +182.8%
Contains more Zinc +607.7%
Contains more Copper +404.9%
Contains more Manganese +1126.2%
Contains more Selenium +16%
Contains less Sodium -37.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +12.5%
Contains more Iron +363.2%
Contains more Magnesium +500%
Contains more Phosphorus +568.2%
Contains more Potassium +182.8%
Contains more Zinc +607.7%
Contains more Copper +404.9%
Contains more Manganese +1126.2%
Contains more Selenium +16%
Contains less Sodium -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.
Wheat
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B1 +50.8%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +37.3%
Contains more Folate +36.4%
Equal in Vitamin B2 - 0.027
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 +84.6%
Contains more Vitamin B1 +50.8%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +37.3%
Contains more Folate +36.4%
Equal in Vitamin B2 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
4
:
Contains more Protein +50.7%
Contains more Fats +418.8%
Contains more Carbs +18.9%
Contains more Other +161.5%
Contains more Water +11.3%
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +50.7%
Contains more Fats +418.8%
Contains more Carbs +18.9%
Contains more Other +161.5%
Contains more Water +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
:
Contains more Monounsaturated Fat +281.8%
Contains more Polyunsaturated fat +279.7%
Contains less Saturated Fat -62.3%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +281.8%
Contains more Polyunsaturated fat +279.7%
Contains less Saturated Fat -62.3%

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 Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Couscous Opinion
Net carbs 23.3g 21.82g Wheat
Protein 5.71g 3.79g Wheat
Fats 0.83g 0.16g Wheat
Carbs 27.6g 23.22g Wheat
Calories 132kcal 112kcal Wheat
Sugar 3.07g 0.1g Couscous
Fiber 4.3g 1.4g Wheat
Calcium 9mg 8mg Wheat
Iron 1.76mg 0.38mg Wheat
Magnesium 48mg 8mg Wheat
Phosphorus 147mg 22mg Wheat
Potassium 164mg 58mg Wheat
Sodium 8mg 5mg Couscous
Zinc 1.84mg 0.26mg Wheat
Copper 0.207mg 0.041mg Wheat
Manganese 1.03mg 0.084mg Wheat
Selenium 31.9µg 27.5µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.13mg Wheat
Vitamin B1 0.095mg 0.063mg Wheat
Vitamin B2 0.03mg 0.027mg Wheat
Vitamin B3 2.305mg 0.983mg Wheat
Vitamin B5 0.371mg Couscous
Vitamin B6 0.07mg 0.051mg Wheat
Folate 11µg 15µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.051mg 0.049mg Wheat
Threonine 0.172mg 0.1mg Wheat
Isoleucine 0.22mg 0.147mg Wheat
Leucine 0.432mg 0.259mg Wheat
Lysine 0.161mg 0.073mg Wheat
Methionine 0.097mg 0.059mg Wheat
Phenylalanine 0.3mg 0.184mg Wheat
Valine 0.267mg 0.162mg Wheat
Histidine 0.147mg 0.077mg Wheat
Trans Fat 0.002g Couscous
Saturated Fat 0.077g 0.029g Couscous
Monounsaturated Fat 0.084g 0.022g Wheat
Polyunsaturated fat 0.243g 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

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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
9%
Wheat
7%
Couscous
Minerals Daily Need Coverage Score
61%
Wheat
22%
Couscous

Comparison summary

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 lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.97g)
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 - 0.048g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/169744/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.