Couscous vs Durum wheat: Difference & Similarities

Couscous and durum wheat 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 couscous and durum wheat and help you learn more about their similarities and differences.

Couscous

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).

Durum wheat

Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.

It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.

Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Couscous vs Durum wheat Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing couscous vs durum wheat.

This comparison will start by comparing the caloric value of couscous and durum wheat and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Couscous vs Durum wheat Calories

Most calories in grains come from carbs.

Comparing durum wheat vs couscous for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 376 calories per 100 grams of couscous.

However, both couscous and durum wheat can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Couscous vs Durum wheat Protein

Grains and most grain products, including couscous and durum wheat, 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.

Durum wheat offers around 7% more protein than couscous.

Durum wheat has 13.7 grams of protein per 100 grams, while couscous has 12.8 grams of protein per 100 grams.

Couscous vs Durum wheat 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 couscous and durum wheat.

The total amount of carbohydrates is around 8% higher in couscous than in durum wheat. It has 77.4 grams per 100 grams, compared to 71.1 grams in durum wheat.

That said, 100 grams of couscous and durum wheat contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in couscous and durum wheat.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5 grams of fiber per 100 grams, couscous is a better source of fiber than durum wheat which couscous offers 3.4 grams per 100 gram portion.

Couscous vs Durum wheat Fats

Like most other grains, couscous and durum wheat are low in fat.

Fats in couscous and durum wheat are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in couscous and durum wheat:

• Couscous: 0.6 grams per 100 grams
• Durum wheat: 2.5 per 100 grams

Speaking of saturated fats, couscous is 80% lower in saturated fats.

Couscous and durum wheat contain 0.1 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Couscous vs Durum wheat Vitamins Content

This section will discuss the vitamin content of couscous and durum wheat.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Couscous has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, durum wheat has a higher amount of vitamin B5 (Pantothenic acid).

Couscous and durum wheat contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins couscous and durum wheat contain side by side, so you can easily compare them.

Couscous vs Durum wheat 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 couscous and durum wheat comparison focuses on their mineral content.

Couscous is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than durum wheat.

On the other hand, durum wheat is a higher amount of sodium.

Couscous and durum wheat contain the same amount of fluoride.

Check out the table below to learn how couscous and durum wheat compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between couscous and durum wheat.

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.