Barley flour vs Couscous: How Do They Compare?
Barley flour and couscous belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare barley flour and couscous and help you learn more about their similarities and differences.
Barley flour (Hordeum vulgare) is made from ground barley, which is a type of cereal grain that is grown in many parts of the world.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Barley flour is commonly used in baking, particularly in traditional dishes such as bread and porridge. It has a slightly sweet, nutty flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Barley flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Barley flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin E.
Couscous (Couscous) is a type of pasta made from small, round granules of semolina, which is the coarsely ground endosperm of durum wheat.
It is a good source of carbohydrates and small amounts of protein, fiber, vitamins, and minerals like iron and B vitamins, depending on the ingredients used in the dish’s preparation.
Couscous is a staple food in North Africa and the Middle East and is traditionally served as a side dish or as a base for stews and salads. It is also gluten-free and easy to digest.
Couscous can be enjoyed in various ways. It can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. It can also be paired with vegetables and lean protein sources such as legumes and in moderate portions.
Couscous is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin) and some Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Barley flour vs Couscous Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing barley flour vs couscous.
This comparison will start by comparing the caloric value of barley flour and couscous and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||345 kcal||376 kcal|
|Carbs||74.5 g||77.4 g|
|Sugar||0.8 g||0 g|
|Fiber||10.1 g||5 g|
|Protein||10.5 g||12.8 g|
|Fat||1.6 g||0.64 g|
|Saturated Fat||0.335 g||0.117 g|
Barley flour vs Couscous Calories
Most calories in grains come from carbs.
Comparing barley flour vs couscous for weight loss, barley flour is slightly lower in calories, with 345 calories per 100 grams, compared to 376 calories per 100 grams of couscous.
However, both barley flour and couscous can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Barley flour vs Couscous Protein
Grains and most grain products, including barley flour and couscous, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Couscous offers around 18% more protein than barley flour.
Couscous has 12.8 grams of protein per 100 grams, while barley flour has 10.5 grams of protein per 100 grams.
Barley flour vs Couscous Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in barley flour and couscous.
The total amount of carbohydrates is around 4% higher in couscous than in barley flour. It has 77.4 grams per 100 grams, compared to 74.5 grams in barley flour.
There’s less sugar in couscous than in barley flour, 100% precisely.
That said, 100 grams of couscous contains 0 grams of sugar, while the same amount of barley flour contains 0.8 grams.
Lastly, let’s take a look at the dietary fiber in barley flour and couscous.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.1 grams of fiber per 100 grams, barley flour is a better source of fiber than couscous which barley flour offers 5 grams per 100 gram portion.
Barley flour vs Couscous Fats
Like most other grains, barley flour and couscous are low in fat.
Fats in barley flour and couscous are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in barley flour and couscous:
- Barley flour: 1.6 grams per 100 grams
- Couscous: 0.6 per 100 grams
Speaking of saturated fats, couscous is 67% lower in saturated fats.
Couscous and barley flour contain 0.1 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Barley flour vs Couscous Vitamins Content
This section will discuss the vitamin content of barley flour and couscous.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Barley flour has a higher amount of vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).
However, couscous has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
Barley flour and couscous contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins barley flour and couscous contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)||0.37 mg||0.163 mg|
|Vitamin B2 (Riboflavin)||0.114 mg||0.078 mg|
|Vitamin B3 (Niacin)||6.27 mg||3.49 mg|
|Vitamin B5 (Pantothenic acid)||0.145 mg||1.24 mg|
|Vitamin B6 (Pyroxidine)||0.396 mg||0.11 mg|
|Vitamin B9 (Folate)||8 µg||20 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.57 mg||0|
|Vitamin K||2.2 µg||0|
Barley flour vs Couscous Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the barley flour and couscous comparison focuses on their mineral content.
Barley flour is a better source of sodium than couscous.
On the other hand, couscous is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Barley flour and couscous contain the same amount of fluoride.
Check out the table below to learn how barley flour and couscous compare when it comes to mineral content.
|Calcium||32 mg||24 mg|
|Copper||0.343 mg||0.247 mg|
|Iron||2.68 mg||1.08 mg|
|Magnesium||96 mg||44 mg|
|Manganese||1.03 mg||0.78 mg|
|Phosphorus||296 mg||170 mg|
|Potassium||309 mg||166 mg|
|Selenium||37.7 µg||2.8 µg|
|Sodium||4 mg||10 mg|
|Zinc||2 mg||0.83 mg|
The Final Word
This article highlighted the similarities and differences between barley flour and couscous.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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- It's regularly updated.
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