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  6. Couscous vs. Oatmeal

Couscous vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between couscous and oatmeal

  • Couscous has more selenium; however, oatmeal has more iron, manganese, vitamin B6, vitamin B1, vitamin B2, vitamin B3, vitamin A, phosphorus, and folate.
  • Oatmeal's daily need coverage for iron is 70% more.
  • Couscous has 6 times more selenium than oatmeal. Couscous has 27.5µg of selenium, while oatmeal has 5µg.
  • Oatmeal has a higher glycemic index than couscous.

The food varieties used in the comparison are Couscous, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Couscous vs Oatmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +450%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +900%
Contains more IronIron +1468.4%
Contains more CopperCopper +61%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +564.3%
~equal in Potassium ~61mg

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%
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B5Vitamin B5 +17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +312.7%
Contains more Vitamin B2Vitamin B2 +696.3%
Contains more Vitamin B3Vitamin B3 +207.7%
Contains more Vitamin B6Vitamin B6 +468.6%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +193.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Oatmeal DV% diff.
Iron 0.38mg 5.96mg 70%
Selenium 27.5µg 5µg 41%
Manganese 0.084mg 0.558mg 21%
Vitamin B6 0.051mg 0.29mg 18%
Vitamin B1 0.063mg 0.26mg 16%
Vitamin A 0µg 130µg 14%
Vitamin B2 0.027mg 0.215mg 14%
Vitamin B3 0.983mg 3.025mg 13%
Phosphorus 22mg 77mg 8%
Calcium 8mg 80mg 7%
Folate 15µg 44µg 7%
Carbs 23.22g 11.67g 4%
Magnesium 8mg 26mg 4%
Starch 10.37g 4%
Protein 3.79g 2.37g 3%
Copper 0.041mg 0.066mg 3%
Zinc 0.26mg 0.62mg 3%
Calories 112kcal 68kcal 2%
Fats 0.16g 1.36g 2%
Sodium 5mg 49mg 2%
Polyunsaturated fat 0.064g 0.426g 2%
Fiber 1.4g 1.7g 1%
Vitamin B5 0.371mg 0.317mg 1%
Saturated fat 0.029g 0.226g 1%
Monounsaturated fat 0.022g 0.391g 1%
Protein per 100 calories 3.4g 3.5g N/A
Calories per 10 g protein 296kcal 287kcal N/A
Weight per 100 calories 89g 147g N/A
Net carbs 21.82g 9.97g N/A
Potassium 58mg 61mg 0%
Sugar 0.1g 0.46g N/A
Vitamin E 0.13mg 0.07mg 0%
Vitamin K 0.1µg 0.4µg 0%
Trans fat 0.003g N/A
Choline 3.3mg 4.7mg 0%
Tryptophan 0.049mg 0.04mg 0%
Threonine 0.1mg 0.083mg 0%
Isoleucine 0.147mg 0.105mg 0%
Leucine 0.259mg 0.2mg 0%
Lysine 0.073mg 0.135mg 0%
Methionine 0.059mg 0.04mg 0%
Phenylalanine 0.184mg 0.13mg 0%
Valine 0.162mg 0.151mg 0%
Histidine 0.077mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +59.9%
Contains more CarbsCarbs +99%
Contains more FatsFats +750%
Contains more WaterWater +15.8%
Contains more OtherOther +119.2%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +1677.3%
Contains more Poly. FatPolyunsaturated fat +565.6%

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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
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.