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  6. Oatmeal vs. Couscous

Oatmeal vs. Couscous — In-Depth Nutrition Comparison

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Important differences between oatmeal and couscous

  • Oatmeal has more iron, manganese, vitamin B6, vitamin B1, vitamin B2, vitamin B3, vitamin A, phosphorus, and folate; however, couscous has more selenium.
  • Oatmeal's daily need coverage for iron is 70% more.
  • Oatmeal has a higher glycemic index than couscous.

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

Infographic

Oatmeal 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.
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%
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 +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%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +450%
~equal in Potassium ~58mg

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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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 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%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B5Vitamin B5 +17%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 FatsFats +750%
Contains more WaterWater +15.8%
Contains more OtherOther +119.2%
Contains more ProteinProtein +59.9%
Contains more CarbsCarbs +99%

Fat Type Comparison

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

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