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Couscous vs Arborio rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.022g)
Which food contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 20)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Arborio rice
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Couscous
10
Arborio rice
Mineral Summary Score
5
Couscous
8
Arborio rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +700%
Contains more Potassium +123.1%
Contains more Iron +284.2%
Contains more Copper +75.6%
Contains more Zinc +53.8%
Contains more Phosphorus +50%
Contains less Sodium -100%
Equal in Magnesium - 8
Contains more Calcium +700%
Contains more Potassium +123.1%
Contains more Iron +284.2%
Contains more Copper +75.6%
Contains more Zinc +53.8%
Contains more Phosphorus +50%
Contains less Sodium -100%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +68.8%
Contains more Vitamin B1 +160.3%
Contains more Vitamin B3 +51.9%
Contains more Vitamin B6 +15.7%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B5 - 0.397
Contains more Vitamin B2 +68.8%
Contains more Vitamin B1 +160.3%
Contains more Vitamin B3 +51.9%
Contains more Vitamin B6 +15.7%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B5 - 0.397

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
23%
Couscous
14%
Arborio rice
Carbohydrates
23%
Couscous
29%
Arborio rice
Fats
1%
Couscous
1%
Arborio rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Couscous Arborio rice Opinion
Calories 112 130 Arborio rice
Protein 3.79 2.36 Couscous
Fats 0.16 0.19 Arborio rice
Vitamin C 0 0
Carbs 23.22 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 1.46 Arborio rice
Calcium 8 1 Couscous
Potassium 58 26 Couscous
Magnesium 8 8
Sugars 0.1 Couscous
Fiber 1.4 Couscous
Copper 0.041 0.072 Arborio rice
Zinc 0.26 0.4 Arborio rice
Starch
Phosphorus 22 33 Arborio rice
Sodium 5 0 Arborio rice
Vitamin A 0 0
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.164 Arborio rice
Vitamin B2 0.027 0.016 Couscous
Vitamin B3 0.983 1.493 Arborio rice
Vitamin B5 0.371 0.397 Arborio rice
Vitamin B6 0.051 0.059 Arborio rice
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folic acid (B9) 0 57 Arborio rice
Trans Fat
Saturated Fat 0.029 0.051 Couscous
Monounsaturated Fat 0.022 0.058 Arborio rice
Polyunsaturated fat 0.064 0.05 Couscous
Tryptophan 0.049 0.027 Couscous
Threonine 0.1 0.084 Couscous
Isoleucine 0.147 0.102 Couscous
Leucine 0.259 0.195 Couscous
Lysine 0.073 0.085 Arborio rice
Methionine 0.059 0.056 Couscous
Phenylalanine 0.184 0.126 Couscous
Valine 0.162 0.144 Couscous
Histidine 0.077 0.056 Couscous
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.