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.
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.
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.
Cooked Couscous g
()
|
Daily Values (%) |
Oats 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 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.