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  6. Groat vs. Couscous

Groat vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between groat and couscous?

  • Groat is higher in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, iron, and zinc; however, couscous is richer in selenium.
  • Groat's daily need coverage for copper is 118% more.
  • Couscous contains 29 times less magnesium than groat. Groat contains 231mg of magnesium, while couscous contains 8mg.
  • Groat has a lower glycemic index (54) than couscous (65).

We used Buckwheat and Couscous, cooked types in this article.

Infographic

Groat 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.
Groat
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +2787.5%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +693.1%
Contains more IronIron +478.9%
Contains more CopperCopper +2582.9%
Contains more ZincZinc +823.1%
Contains more PhosphorusPhosphorus +1477.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +1447.6%
Contains more SeleniumSelenium +231.3%

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.
Groat
Groat
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
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 B1Vitamin B1 +60.3%
Contains more Vitamin B2Vitamin B2 +1474.1%
Contains more Vitamin B3Vitamin B3 +614.1%
Contains more Vitamin B5Vitamin B5 +232.3%
Contains more Vitamin B6Vitamin B6 +311.8%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Couscous DV% diff.
Copper 1.1mg 0.041mg 118%
Magnesium 231mg 8mg 53%
Manganese 1.3mg 0.084mg 53%
Phosphorus 347mg 22mg 46%
Vitamin B3 7.02mg 0.983mg 38%
Selenium 8.3µg 27.5µg 35%
Fiber 10g 1.4g 34%
Vitamin B2 0.425mg 0.027mg 31%
Iron 2.2mg 0.38mg 23%
Protein 13.25g 3.79g 19%
Zinc 2.4mg 0.26mg 19%
Vitamin B5 1.233mg 0.371mg 17%
Carbs 71.5g 23.22g 16%
Calories 343kcal 112kcal 12%
Potassium 460mg 58mg 12%
Vitamin B6 0.21mg 0.051mg 12%
Polyunsaturated fat 1.039g 0.064g 7%
Fats 3.4g 0.16g 5%
Folate 30µg 15µg 4%
Vitamin B1 0.101mg 0.063mg 3%
Saturated fat 0.741g 0.029g 3%
Monounsaturated fat 1.04g 0.022g 3%
Calcium 18mg 8mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Protein per 100 calories 3.9g 3.4g N/A
Calories per 10 g protein 259kcal 296kcal N/A
Weight per 100 calories 29g 89g N/A
Unsaturated / Saturated Fat ratio 2.8 3 N/A
Net carbs 61.5g 21.82g N/A
Sugar 0.1g N/A
Sodium 1mg 5mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.192mg 0.049mg 0%
Threonine 0.506mg 0.1mg 0%
Isoleucine 0.498mg 0.147mg 0%
Leucine 0.832mg 0.259mg 0%
Lysine 0.672mg 0.073mg 0%
Methionine 0.172mg 0.059mg 0%
Phenylalanine 0.52mg 0.184mg 0%
Valine 0.678mg 0.162mg 0%
Histidine 0.309mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +249.6%
Contains more FatsFats +2025%
Contains more CarbsCarbs +207.9%
Contains more OtherOther +707.7%
Contains more WaterWater +644.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 +4627.3%
Contains more Poly. FatPolyunsaturated fat +1523.4%
Contains less Sat. FatSaturated fat -96.1%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. 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.