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  6. Cereal vs. Couscous

Cereal vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between cereal and couscous?

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, couscous is richer in selenium.
  • Cereal's daily need coverage for vitamin B1 is 519% more.
  • Couscous has less sodium.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Couscous, cooked types in this article.

Infographic

Cereal 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.
Cereal
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +81%
Contains more IronIron +8863.2%
Contains more CopperCopper +234.1%
Contains more ZincZinc +2823.1%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +840.5%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +336.5%

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.
Cereal
Cereal
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +9881%
Contains more Vitamin B2Vitamin B2 +14233.3%
Contains more Vitamin B3Vitamin B3 +2913.2%
Contains more Vitamin B6Vitamin B6 +11637.3%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B5Vitamin B5 +64.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Couscous DV% diff.
Vitamin B1 6.288mg 0.063mg 519%
Vitamin B6 5.986mg 0.051mg 457%
Iron 34.06mg 0.38mg 421%
Vitamin B2 3.87mg 0.027mg 296%
Vitamin B3 29.62mg 0.983mg 179%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.26mg 67%
Vitamin C 38.5mg 0mg 43%
Selenium 6.3µg 27.5µg 39%
Sodium 795mg 5mg 34%
Manganese 0.79mg 0.084mg 31%
Carbs 86.85g 23.22g 21%
Calories 378kcal 112kcal 13%
Copper 0.137mg 0.041mg 11%
Phosphorus 77mg 22mg 8%
Protein 6.06g 3.79g 5%
Folate 15µg 4%
Magnesium 19mg 8mg 3%
Vitamin B5 0.226mg 0.371mg 3%
Polyunsaturated fat 0.354g 0.064g 2%
Fats 1.08g 0.16g 1%
Potassium 105mg 58mg 1%
Choline 3.3mg 1%
Saturated fat 0.26g 0.029g 1%
Protein per 100 calories 1.6g 3.4g N/A
Calories per 10 g protein 624kcal 296kcal N/A
Weight per 100 calories 26g 89g N/A
Net carbs 85.45g 21.82g N/A
Calcium 10mg 8mg 0%
Sugar 10.35g 0.1g N/A
Fiber 1.4g 1.4g 0%
Vitamin E 0.08mg 0.13mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.204g 0.022g 0%
Tryptophan 0.066mg 0.049mg 0%
Threonine 0.241mg 0.1mg 0%
Isoleucine 0.26mg 0.147mg 0%
Leucine 0.767mg 0.259mg 0%
Lysine 0.113mg 0.073mg 0%
Methionine 0.13mg 0.059mg 0%
Phenylalanine 0.365mg 0.184mg 0%
Valine 0.344mg 0.162mg 0%
Histidine 0.162mg 0.077mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 ProteinProtein +59.9%
Contains more FatsFats +575%
Contains more CarbsCarbs +274%
Contains more OtherOther +757.7%
Contains more WaterWater +1819.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +827.3%
Contains more Poly. FatPolyunsaturated fat +453.1%
Contains less Sat. FatSaturated fat -88.8%

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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. 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.