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Couscous vs. Glutinous rice — In-Depth Nutrition Comparison

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The main differences between Couscous and Glutinous rice

  • Couscous is richer in Selenium, yet Glutinous rice is richer in Manganese.
  • Daily need coverage for Selenium from Couscous is 40% higher.
  • Couscous contains 6 times more Potassium than Glutinous rice. Couscous contains 58mg of Potassium, while Glutinous rice contains 10mg.

Food types used in this article are Couscous, cooked and Rice, white, glutinous, unenriched, cooked.

Infographic

Couscous vs Glutinous rice 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 Calcium +300%
Contains more Iron +171.4%
Contains more Magnesium +60%
Contains more Phosphorus +175%
Contains more Potassium +480%
Contains more Selenium +391.1%
Contains more Zinc +57.7%
Contains more Copper +19.5%
Contains more Manganese +211.9%
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +300%
Contains more Iron +171.4%
Contains more Magnesium +60%
Contains more Phosphorus +175%
Contains more Potassium +480%
Contains more Selenium +391.1%
Contains more Zinc +57.7%
Contains more Copper +19.5%
Contains more Manganese +211.9%
Equal in Sodium - 5

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 E +225%
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +239%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +96.2%
Contains more Folate +1400%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin E +225%
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +239%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +96.2%
Contains more Folate +1400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +87.6%
Contains more Carbs +10.1%
Contains more Other +271.4%
Contains more Fats +18.8%
Equal in Carbs - 21.09
Equal in Water - 76.63
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +87.6%
Contains more Carbs +10.1%
Contains more Other +271.4%
Contains more Fats +18.8%
Equal in Carbs - 21.09
Equal in Water - 76.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +218.2%
Equal in Polyunsaturated fat - 0.069
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +218.2%
Equal in Polyunsaturated fat - 0.069

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Glutinous rice Opinion
Net carbs 21.82g 20.09g Couscous
Protein 3.79g 2.02g Couscous
Fats 0.16g 0.19g Glutinous rice
Carbs 23.22g 21.09g Couscous
Calories 112kcal 97kcal Couscous
Sugar 0.1g 0.05g Glutinous rice
Fiber 1.4g 1g Couscous
Calcium 8mg 2mg Couscous
Iron 0.38mg 0.14mg Couscous
Magnesium 8mg 5mg Couscous
Phosphorus 22mg 8mg Couscous
Potassium 58mg 10mg Couscous
Sodium 5mg 5mg
Zinc 0.26mg 0.41mg Glutinous rice
Copper 0.041mg 0.049mg Glutinous rice
Manganese 0.084mg 0.262mg Glutinous rice
Selenium 27.5µg 5.6µg Couscous
Vitamin E 0.13mg 0.04mg Couscous
Vitamin B1 0.063mg 0.02mg Couscous
Vitamin B2 0.027mg 0.013mg Couscous
Vitamin B3 0.983mg 0.29mg Couscous
Vitamin B5 0.371mg 0.215mg Couscous
Vitamin B6 0.051mg 0.026mg Couscous
Folate 15µg 1µg Couscous
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg 0.023mg Couscous
Threonine 0.1mg 0.072mg Couscous
Isoleucine 0.147mg 0.087mg Couscous
Leucine 0.259mg 0.167mg Couscous
Lysine 0.073mg 0.073mg
Methionine 0.059mg 0.047mg Couscous
Phenylalanine 0.184mg 0.108mg Couscous
Valine 0.162mg 0.123mg Couscous
Histidine 0.077mg 0.047mg Couscous
Saturated Fat 0.029g 0.039g Couscous
Monounsaturated Fat 0.022g 0.07g Glutinous rice
Polyunsaturated fat 0.064g 0.069g Glutinous rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Glutinous rice
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
7%
Couscous
3%
Glutinous rice
Minerals Daily Need Coverage Score
22%
Couscous
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.