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  6. Couscous vs. Cereal

Couscous vs. Cereal — In-Depth Nutrition Comparison

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What are the differences between couscous and cereal?

  • Couscous is higher in selenium; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal's daily need coverage for vitamin B1 is 519% more.
  • Cereal contains 4 times less selenium than couscous. Couscous contains 27.5µg of selenium, while cereal contains 6.3µg.
  • Couscous has less sodium.

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

Infographic

Couscous vs Cereal 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.
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%
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%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +336.5%
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%

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.
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%
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%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B5Vitamin B5 +64.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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
Contains more WaterWater +1819.8%
Contains more ProteinProtein +59.9%
Contains more FatsFats +575%
Contains more CarbsCarbs +274%
Contains more OtherOther +757.7%

Fat Type Comparison

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

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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.