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  6. Couscous vs. Flax seeds

Couscous vs. Flax seeds — In-Depth Nutrition Comparison

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How are couscous and flax seeds different?

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, fats, zinc, and protein than couscous.
  • Daily need coverage for vitamin B1 for flax seeds is 132% higher.

Couscous, cooked and Seeds, flaxseed are the varieties used in this article.

Infographic

Couscous vs Flax seeds infographic
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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.
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +4800%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +1301.7%
Contains more IronIron +1407.9%
Contains more CopperCopper +2875.6%
Contains more ZincZinc +1569.2%
Contains more PhosphorusPhosphorus +2818.2%
Contains more ManganeseManganese +2854.8%
~equal in Selenium ~25.4µg

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.
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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +138.5%
Contains more Vitamin B1Vitamin B1 +2509.5%
Contains more Vitamin B2Vitamin B2 +496.3%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin B5Vitamin B5 +165.5%
Contains more Vitamin B6Vitamin B6 +827.5%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +480%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Flax seeds DV% diff.
Polyunsaturated fat 0.064g 28.73g 191%
Vitamin B1 0.063mg 1.644mg 132%
Copper 0.041mg 1.22mg 131%
Fiber 1.4g 27.3g 104%
Manganese 0.084mg 2.482mg 104%
Magnesium 8mg 392mg 91%
Phosphorus 22mg 642mg 89%
Iron 0.38mg 5.73mg 67%
Fats 0.16g 42.16g 65%
Zinc 0.26mg 4.34mg 37%
Vitamin B6 0.051mg 0.473mg 32%
Protein 3.79g 18.29g 29%
Calcium 8mg 255mg 25%
Potassium 58mg 813mg 22%
Calories 112kcal 534kcal 21%
Monounsaturated fat 0.022g 7.527g 19%
Folate 15µg 87µg 18%
Saturated fat 0.029g 3.663g 17%
Choline 3.3mg 78.7mg 14%
Vitamin B3 0.983mg 3.08mg 13%
Vitamin B5 0.371mg 0.985mg 12%
Vitamin B2 0.027mg 0.161mg 10%
Selenium 27.5µg 25.4µg 4%
Vitamin K 0.1µg 4.3µg 4%
Carbs 23.22g 28.88g 2%
Vitamin C 0mg 0.6mg 1%
Sodium 5mg 30mg 1%
Vitamin E 0.13mg 0.31mg 1%
Protein per 100 calories 3.4g 3.4g N/A
Calories per 10 g protein 296kcal 292kcal N/A
Weight per 100 calories 89g 19g N/A
Unsaturated / Saturated Fat ratio 3 9.9 N/A
Net carbs 21.82g 1.58g N/A
Sugar 0.1g 1.55g N/A
Tryptophan 0.049mg 0.297mg 0%
Threonine 0.1mg 0.766mg 0%
Isoleucine 0.147mg 0.896mg 0%
Leucine 0.259mg 1.235mg 0%
Lysine 0.073mg 0.862mg 0%
Methionine 0.059mg 0.37mg 0%
Phenylalanine 0.184mg 0.957mg 0%
Valine 0.162mg 1.072mg 0%
Histidine 0.077mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +942.7%
Contains more ProteinProtein +382.6%
Contains more FatsFats +26250%
Contains more CarbsCarbs +24.4%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +34113.6%
Contains more Poly. FatPolyunsaturated fat +44790.6%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.