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  6. Semolina vs. Couscous

Semolina vs. Couscous — In-Depth Nutrition Comparison

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A recap on the differences between semolina and couscous

  • Semolina is higher in manganese, vitamin B6, copper, vitamin B3, phosphorus, vitamin B1, zinc, calcium, and vitamin B5, yet couscous is higher in selenium.
  • Semolina covers your daily manganese needs 41% more than couscous.
  • Semolina contains 9 times more calcium than couscous. While semolina contains 71mg of calcium, couscous contains only 8mg.
  • The glycemic index of semolina is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Couscous, cooked.

Infographic

Semolina 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% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +237.5%
Contains more CalciumCalcium +787.5%
Contains more PotassiumPotassium +200%
Contains more IronIron +94.7%
Contains more CopperCopper +592.7%
Contains more ZincZinc +292.3%
Contains more PhosphorusPhosphorus +595.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +1132.1%
Contains more SeleniumSelenium +38.2%

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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 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% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin B1Vitamin B1 +255.6%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B3Vitamin B3 +413.5%
Contains more Vitamin B5Vitamin B5 +81.1%
Contains more Vitamin B6Vitamin B6 +786.3%
Contains more Vitamin EVitamin E +333.3%
Contains more FolateFolate +87.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Semolina Couscous DV% diff.
Manganese 1.035mg 0.084mg 41%
Vitamin B6 0.452mg 0.051mg 31%
Starch 68.29g 28%
Copper 0.284mg 0.041mg 27%
Vitamin B3 5.048mg 0.983mg 25%
Carbs 80.89g 23.22g 19%
Phosphorus 153mg 22mg 19%
Selenium 19.9µg 27.5µg 14%
Calories 374kcal 112kcal 13%
Vitamin B1 0.224mg 0.063mg 13%
Protein 7.51g 3.79g 7%
Zinc 1.02mg 0.26mg 7%
Calcium 71mg 8mg 6%
Vitamin B5 0.672mg 0.371mg 6%
Magnesium 27mg 8mg 5%
Iron 0.74mg 0.38mg 5%
Potassium 174mg 58mg 3%
Fiber 1.8g 1.4g 2%
Vitamin B2 0.05mg 0.027mg 2%
Folate 8µg 15µg 2%
Polyunsaturated fat 0.322g 0.064g 2%
Fats 1.03g 0.16g 1%
Vitamin E 0.03mg 0.13mg 1%
Choline 3.3mg 1%
Saturated fat 0.294g 0.029g 1%
Monounsaturated fat 0.258g 0.022g 1%
Protein per 100 calories 2g 3.4g N/A
Calories per 10 g protein 498kcal 296kcal N/A
Weight per 100 calories 27g 89g N/A
Net carbs 79.09g 21.82g N/A
Sugar 0.33g 0.1g N/A
Sodium 2mg 5mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.103mg 0.049mg 0%
Threonine 0.271mg 0.1mg 0%
Isoleucine 0.339mg 0.147mg 0%
Leucine 0.656mg 0.259mg 0%
Lysine 0.215mg 0.073mg 0%
Methionine 0.183mg 0.059mg 0%
Phenylalanine 0.398mg 0.184mg 0%
Valine 0.47mg 0.162mg 0%
Histidine 0.185mg 0.077mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +98.2%
Contains more FatsFats +543.8%
Contains more CarbsCarbs +248.4%
Contains more OtherOther +173.1%
Contains more WaterWater +636%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 +1072.7%
Contains more Poly. FatPolyunsaturated fat +403.1%
Contains less Sat. FatSaturated fat -90.1%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.