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Couscous vs Spelt: Difference, Benefits, More

This article explains the key similarities and differences between couscous and spelt, foods from the grains food group. Read on to learn more about the couscous vs spelt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 25, 2023.

Couscous and spelt 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 spelt 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).

Spelt

Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

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

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet 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.

Spelt is considered a functional food, as it has been shown to have a positive impact on 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.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Couscous vs Spelt 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 spelt.

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

CouscousSpelt
Energy376 kcal338 kcal
Carbs77.4 g70.2 g
Sugar0 g6.82 g
Fiber5 g10.7 g
Protein12.8 g14.6 g
Fat0.64 g2.43 g
Saturated Fat0.117 g0.406 g

Couscous vs Spelt Calories

Most calories in grains come from carbs.

Comparing spelt vs couscous for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 376 calories per 100 grams of couscous.

However, both couscous and spelt 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 Spelt Protein

Grains and most grain products, including couscous and spelt, 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.

Spelt offers around 12% more protein than couscous.

Spelt has 14.6 grams of protein per 100 grams, while couscous has 12.8 grams of protein per 100 grams.

Couscous vs Spelt 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 spelt.

The total amount of carbohydrates is around 9% higher in couscous than in spelt. It has 77.4 grams per 100 grams, compared to 70.2 grams in spelt.

There’s less sugar in couscous than in spelt, 100% precisely.

That said, 100 grams of couscous contains 0 grams of sugar, while the same amount of spelt contains 6.8 grams.

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

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

With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than couscous which offers 5 grams per 100 gram portion.

Couscous vs Spelt Fats

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

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

Total fat in couscous and spelt:

  • Couscous: 0.6 grams per 100 grams
  • Spelt: 2.4 per 100 grams

Speaking of saturated fats, couscous is 75% lower in saturated fats.

Couscous and spelt contain 0.1 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Couscous vs Spelt Vitamins Content

This section will discuss the vitamin content of couscous and spelt.

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 A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

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

CouscousSpelt
Vitamin A010 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.163 mg0.364 mg
Vitamin B2 (Riboflavin)0.078 mg0.113 mg
Vitamin B3 (Niacin)3.49 mg6.84 mg
Vitamin B5 (Pantothenic acid)1.24 mg1.07 mg
Vitamin B6 (Pyroxidine)0.11 mg0.23 mg
Vitamin B9 (Folate)20 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.79 mg
Vitamin K03.6 µg

Couscous vs Spelt 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 spelt comparison focuses on their mineral content.

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

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

Couscous and spelt contain the same amount of fluoride.

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

CouscousSpelt
Calcium24 mg27 mg
Copper0.247 mg0.511 mg
Fluoride00
Iron1.08 mg4.44 mg
Magnesium44 mg136 mg
Manganese0.78 mg2.98 mg
Phosphorus170 mg401 mg
Potassium166 mg388 mg
Selenium2.8 µg11.7 µg
Sodium10 mg8 mg
Zinc0.83 mg3.28 mg

The Final Word

This article highlighted the similarities and differences between couscous and spelt.

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.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
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