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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
8
:
Contains more Iron +826.3%
Contains more Calcium +325%
Contains more Potassium +643.1%
Contains more Magnesium +1700%
Contains more Copper +1248.8%
Contains more Zinc +1500%
Contains more Phosphorus +2209.1%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +826.3%
Contains more Calcium +325%
Contains more Potassium +643.1%
Contains more Magnesium +1700%
Contains more Copper +1248.8%
Contains more Zinc +1500%
Contains more Phosphorus +2209.1%
Contains less Sodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
6
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
7
Couscous
Mineral Summary Score
100
Wheat
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
23%
Couscous
Carbohydrates
71%
Wheat
23%
Couscous
Fats
11%
Wheat
1%
Couscous

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Wheat Couscous Opinion
Calories 339 112 Wheat
Protein 13.68 3.79 Wheat
Fats 2.47 0.16 Wheat
Vitamin C 0 0
Carbs 71.13 23.22 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 0.38 Wheat
Calcium 34 8 Wheat
Potassium 431 58 Wheat
Magnesium 144 8 Wheat
Sugar 0.1 Wheat
Fiber 1.4 Couscous
Copper 0.553 0.041 Wheat
Zinc 4.16 0.26 Wheat
Starch
Phosphorus 508 22 Wheat
Sodium 2 5 Wheat
Vitamin A 0 0
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.419 0.063 Wheat
Vitamin B2 0.121 0.027 Wheat
Vitamin B3 6.738 0.983 Wheat
Vitamin B5 0.935 0.371 Wheat
Vitamin B6 0.419 0.051 Wheat
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 43 15 Wheat
Trans Fat
Saturated Fat 0.454 0.029 Couscous
Monounsaturated Fat 0.344 0.022 Wheat
Polyunsaturated fat 0.978 0.064 Wheat
Tryptophan 0.176 0.049 Wheat
Threonine 0.366 0.1 Wheat
Isoleucine 0.533 0.147 Wheat
Leucine 0.934 0.259 Wheat
Lysine 0.303 0.073 Wheat
Methionine 0.221 0.059 Wheat
Phenylalanine 0.681 0.184 Wheat
Valine 0.594 0.162 Wheat
Histidine 0.322 0.077 Wheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.