Couscous vs. Oats

Nutrition comparison of Cooked Couscous and Oats


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked couscous versus oats (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in couscous and oats:

  • Both couscous and oats are high in calories.
  • Couscous has 40.9 times less saturated fat than oat.
  • Oat has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Oat is a great source of calcium.
  • Oat is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of couscous and oats is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Couscous (Couscous, cooked) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Couscous src
Image of Oats src

Calories and Carbs

calories

Both couscous and oats are high in calories. Oat has 247% more calories than couscous - couscous has 112 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, couscous is heavier in carbs, lighter in fat and similar to oats for protein. Couscous has a macronutrient ratio of 14:85:2 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Couscous Oats
Protein 14% 17%
Carbohydrates 85% 67%
Fat 2% 16%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and couscous has 65% less carbohydrates than oat - couscous has 23.2g of total carbs per 100 grams and oat has 66.3g of carbohydrates.

dietary fiber

Oat is an excellent source of dietary fiber and it has 657% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

sugar

Couscous and oats contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is an excellent source of protein and it has 346% more protein than couscous - couscous has 3.8g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Couscous has 40.9 times less saturated fat than oat - couscous has 0.03g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

Vitamins

Vitamin E

Couscous and oats contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Couscous and oats contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both couscous and oats contain significant amounts of niacin.

Couscous Oats
Thiamin 0.063 MG 0.763 MG
Riboflavin 0.027 MG 0.139 MG
Niacin 0.983 MG 0.961 MG
Pantothenic acid 0.371 MG 1.349 MG
Vitamin B6 0.051 MG 0.119 MG
Folate 15 UG 56 UG

Minerals

calcium

Oat is a great source of calcium and it has 575% more calcium than couscous - couscous has 8mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Oat is an excellent source of iron and it has 11 times more iron than couscous - couscous has 0.38mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Oat is an excellent source of potassium and it has 640% more potassium than couscous - couscous has 58mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than couscous per 100 grams.

Couscous Oats
alpha linoleic acid 0.003 G 0.111 G
Total 0.003 G 0.111 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than couscous per 100 grams.

Couscous Oats
linoleic acid 0.06 G 2.424 G
Total 0.06 G 2.424 G



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.

Note: The specific food items compared are: Couscous (Couscous, cooked) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does couscous or oats contain more calories in 100 grams?
Both couscous and oats are high in calories. Oat has 250% more calories than couscous - couscous has 112 calories in 100g and oat has 389 calories.

Does couscous or oats have more carbohydrates?
By weight, oat is high in carbohydrates and couscous has 70% fewer carbohydrates than oat - couscous has 23.2g of carbs for 100g and oat has 66.3g of carbohydrates.

Does couscous or oats contain more iron?
Oat is an abundant source of iron and it has 11 times more iron than couscous - couscous has 0.38mg of iron in 100 grams and oat has 4.7mg of iron.

Does couscous or oats contain more potassium?
Oat is a rich source of potassium and it has 640% more potassium than couscous - couscous has 58mg of potassium in 100 grams and oat has 429mg of potassium.

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