USDA-derived comparison
Couscous vs Oats (porridge, dry)
Oats (porridge, dry) leads for Phosphorus, Vitamin B1 and Iron per 100g, while Couscous holds its own elsewhere.
Who each is for: Choose oats (porridge, dry) for phosphorus and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Couscous
Typical serving: 1 cup (157g)
5/100
No clear per-100g leads, which is a result in itself.
Full Couscous pageOats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Couscous | Oats (porridge, dry) |
|---|---|---|
| Calories | 112 kcal | 379 kcal |
| Protein | 4 g | 13 g |
| Carbs | 23 g | 68 g |
| Fat | 0 g | 7 g |
| Fiber | 1 g | 10 g |
| Sat fat | 0 g | 1 g |
| Sodium | 5 mg | 6 mg |
| Potassium | 58 mg | 362 mg |
| Calcium | 8 mg | 52 mg |
| Iron | 0.4 mg | 4.3 mg |
| Magnesium | 8 mg | 138 mg |
| Zinc | 0.3 mg | 3.6 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 15 µg | 32 µg |
Servings differ: 1 cup of couscous is about 157g, 40 g of oats (porridge, dry) about 40g. Scale accordingly before deciding anything on the 100g basis alone.
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