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Arborio rice vs. Couscous — In-Depth Nutrition Comparison

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Important differences between Arborio rice and Couscous

  • Arborio rice has more Iron, Manganese, Folate, and Vitamin B1, however, Couscous has more Selenium.
  • Couscous's daily need coverage for Selenium is 36% more.
  • Arborio rice has 4 times more Manganese than Couscous. Arborio rice has 0.357mg of Manganese, while Couscous has 0.084mg.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Couscous, cooked.

Infographic

Arborio rice vs Couscous infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +284.2%
Contains more Phosphorus +50%
Contains less Sodium -100%
Contains more Zinc +53.8%
Contains more Copper +75.6%
Contains more Manganese +325%
Contains more Calcium +700%
Contains more Potassium +123.1%
Contains more Selenium +266.7%
Equal in Magnesium - 8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Iron +284.2%
Contains more Phosphorus +50%
Contains less Sodium -100%
Contains more Zinc +53.8%
Contains more Copper +75.6%
Contains more Manganese +325%
Contains more Calcium +700%
Contains more Potassium +123.1%
Contains more Selenium +266.7%
Equal in Magnesium - 8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +160.3%
Contains more Vitamin B3 +51.9%
Contains more Vitamin B6 +15.7%
Contains more Folate +293.3%
Contains more Vitamin B2 +68.8%
Equal in Vitamin B5 - 0.371
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin B1 +160.3%
Contains more Vitamin B3 +51.9%
Contains more Vitamin B6 +15.7%
Contains more Folate +293.3%
Contains more Vitamin B2 +68.8%
Equal in Vitamin B5 - 0.371

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +18.8%
Contains more Carbs +23.7%
Contains more Protein +60.6%
Contains more Other +36.8%
Equal in Water - 72.57
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Fats +18.8%
Contains more Carbs +23.7%
Contains more Protein +60.6%
Contains more Other +36.8%
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +163.6%
Contains less Saturated Fat -43.1%
Contains more Polyunsaturated fat +28%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +163.6%
Contains less Saturated Fat -43.1%
Contains more Polyunsaturated fat +28%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Couscous
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Couscous Opinion
Net carbs 28.73g 21.82g Arborio rice
Protein 2.36g 3.79g Couscous
Fats 0.19g 0.16g Arborio rice
Carbs 28.73g 23.22g Arborio rice
Calories 130kcal 112kcal Arborio rice
Sugar 0.1g Arborio rice
Fiber 1.4g Couscous
Calcium 1mg 8mg Couscous
Iron 1.46mg 0.38mg Arborio rice
Magnesium 8mg 8mg
Phosphorus 33mg 22mg Arborio rice
Potassium 26mg 58mg Couscous
Sodium 0mg 5mg Arborio rice
Zinc 0.4mg 0.26mg Arborio rice
Copper 0.072mg 0.041mg Arborio rice
Manganese 0.357mg 0.084mg Arborio rice
Selenium 7.5µg 27.5µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.164mg 0.063mg Arborio rice
Vitamin B2 0.016mg 0.027mg Couscous
Vitamin B3 1.493mg 0.983mg Arborio rice
Vitamin B5 0.397mg 0.371mg Arborio rice
Vitamin B6 0.059mg 0.051mg Arborio rice
Folate 59µg 15µg Arborio rice
Vitamin K 0.1µg Couscous
Tryptophan 0.027mg 0.049mg Couscous
Threonine 0.084mg 0.1mg Couscous
Isoleucine 0.102mg 0.147mg Couscous
Leucine 0.195mg 0.259mg Couscous
Lysine 0.085mg 0.073mg Arborio rice
Methionine 0.056mg 0.059mg Couscous
Phenylalanine 0.126mg 0.184mg Couscous
Valine 0.144mg 0.162mg Couscous
Histidine 0.056mg 0.077mg Couscous
Saturated Fat 0.051g 0.029g Couscous
Monounsaturated Fat 0.058g 0.022g Arborio rice
Polyunsaturated fat 0.05g 0.064g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Arborio rice
7%
Couscous
Minerals Daily Need Coverage Score
20%
Arborio rice
22%
Couscous

Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.