Couscous vs. Porridge — In-Depth Nutrition Comparison

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Important differences between couscous and porridge

Couscous has more selenium, vitamin B5, and protein; however, porridge has more iron and calcium.
Couscous's daily need coverage for selenium is 45% more.
Couscous has 5 times more vitamin B5 than porridge. Couscous has 0.371mg of vitamin B5, while porridge has 0.071mg.

The food varieties used in the comparison are Couscous, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Couscous

Porridge

Contains more MagnesiumMagnesium	+60%
Contains more PotassiumPotassium	+262.5%
Contains more ZincZinc	+100%
Contains more PhosphorusPhosphorus	+46.7%
Contains less SodiumSodium	-16.7%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+882.1%

Contains more CalciumCalcium	+987.5%
Contains more IronIron	+884.2%

~equal in Copper ~0.04mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Couscous

Porridge

Contains more Vitamin EVitamin E	+550%
Contains more Vitamin B1Vitamin B1	+14.5%
Contains more Vitamin B3Vitamin B3	+89%
Contains more Vitamin B5Vitamin B5	+422.5%
Contains more Vitamin B6Vitamin B6	+292.3%
Contains more FolateFolate	+25%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.025mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	27.5µg	2.8µg	45%
Iron	0.38mg	3.74mg	42%
Calcium	8mg	87mg	8%
Vitamin B5	0.371mg	0.071mg	6%
Protein	3.79g	1.44g	5%
Carbs	23.22g	10.52g	4%
Fiber	1.4g	0.5g	4%
Manganese	0.084mg	0mg	4%
Calories	112kcal	50kcal	3%
Vitamin B3	0.983mg	0.52mg	3%
Vitamin B6	0.051mg	0.013mg	3%
Magnesium	8mg	5mg	1%
Potassium	58mg	16mg	1%
Zinc	0.26mg	0.13mg	1%
Phosphorus	22mg	15mg	1%
Vitamin E	0.13mg	0.02mg	1%
Vitamin B1	0.063mg	0.055mg	1%
Folate	15µg	12µg	1%
Choline	3.3mg		1%
Protein per 100 calories	3.4g	2.9g	N/A
Calories per 10 g protein	296kcal	347kcal	N/A
Weight per 100 calories	89g	200g	N/A
Fats	0.16g	0.21g	0%
Net carbs	21.82g	10.02g	N/A
Sugar	0.1g	0.03g	N/A
Copper	0.041mg	0.04mg	0%
Sodium	5mg	6mg	0%
Vitamin B2	0.027mg	0.025mg	0%
Vitamin K	0.1µg	0.1µg	0%
Saturated fat	0.029g	0.033g	0%
Monounsaturated fat	0.022g	0.028g	0%
Polyunsaturated fat	0.064g	0.114g	0%
Tryptophan	0.049mg	0.02mg	0%
Threonine	0.1mg	0.045mg	0%
Isoleucine	0.147mg	0.063mg	0%
Leucine	0.259mg	0.11mg	0%
Lysine	0.073mg	0.037mg	0%
Methionine	0.059mg	0.027mg	0%
Phenylalanine	0.184mg	0.078mg	0%
Valine	0.162mg	0.07mg	0%
Histidine	0.077mg	0.033mg	0%