Oatmeal vs. Couscous
Nutrition comparison of Oatmeal and Cooked Couscous
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
couscous
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and couscous:
- Both couscous and oatmeal are high in calories.
- Couscous has 37.2 times less saturated fat than oatmeal.
- Oatmeal has more thiamin, riboflavin and Vitamin B6, however, couscous contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Couscous (Couscous, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both couscous and oatmeal are high in calories. Oatmeal has 228% more calories than couscous - couscous has 112 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in carbs, heavier in fat and similar to couscous for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for couscous, 14:85:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Couscous | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 69% | 85% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and couscous has 65% less carbohydrates than oatmeal - couscous has 23.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 600% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Couscous and oatmeal contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 322% more protein than couscous - couscous has 3.8g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Couscous has 37.2 times less saturated fat than oatmeal - couscous has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Couscous and oatmeal contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Couscous and oatmeal contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and Vitamin B6, however, couscous contains more pantothenic acid. Both oatmeal and couscous contain significant amounts of niacin and folate.
| Oatmeal | Couscous | |
|---|---|---|
| Thiamin | 0.73 MG | 0.063 MG |
| Riboflavin | 0.14 MG | 0.027 MG |
| Niacin | 0.78 MG | 0.983 MG |
| Pantothenic acid | ~ | 0.371 MG |
| Vitamin B6 | 0.12 MG | 0.051 MG |
| Folate | 32 UG | 15 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 550% more calcium than couscous - couscous has 8mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 10 times more iron than couscous - couscous has 0.38mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 503% more potassium than couscous - couscous has 58mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oatmeal g
()
|
Daily Values (%) |
Cooked Couscous g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does couscous or oatmeal contain more calories in 100 grams?Both couscous and oatmeal are high in calories. Oatmeal has 230% more calories than couscous - couscous has 112 calories in 100g and oatmeal has 367 calories.
Does couscous or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and couscous has 70% fewer carbohydrates than oatmeal - couscous has 23.2g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does couscous or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 10 times more iron than couscous - couscous has 0.38mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does couscous or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 500% more potassium than couscous - couscous has 58mg of potassium in 100 grams and oatmeal has 350mg of potassium.