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Couscous vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.05g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 5)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.3)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.048g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Rice
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous 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
Rice
Mineral Summary Score
5
Couscous
9
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
:
7
Rice
Contains more Potassium +65.7%
Contains more Iron +215.8%
Contains more Calcium +25%
Contains more Magnesium +50%
Contains more Copper +68.3%
Contains more Zinc +88.5%
Contains more Phosphorus +95.5%
Contains less Sodium -80%
Contains more Potassium +65.7%
Contains more Iron +215.8%
Contains more Calcium +25%
Contains more Magnesium +50%
Contains more Copper +68.3%
Contains more Zinc +88.5%
Contains more Phosphorus +95.5%
Contains less Sodium -80%

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
:
5
Rice
Contains more Vitamin E +225%
Contains more Vitamin B2 +107.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +158.7%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +82.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B5 - 0.39
Contains more Vitamin E +225%
Contains more Vitamin B2 +107.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +158.7%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +82.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B5 - 0.39

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
16%
Rice
Carbohydrates
23%
Couscous
28%
Rice
Fats
1%
Couscous
1%
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 Rice Opinion
Calories 112 130 Rice
Protein 3.79 2.69 Couscous
Fats 0.16 0.28 Rice
Vitamin C 0 0
Carbs 23.22 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 1.2 Rice
Calcium 8 10 Rice
Potassium 58 35 Couscous
Magnesium 8 12 Rice
Sugars 0.1 0.05 Couscous
Fiber 1.4 0.4 Couscous
Copper 0.041 0.069 Rice
Zinc 0.26 0.49 Rice
Starch
Phosphorus 22 43 Rice
Sodium 5 1 Rice
Vitamin A 0 0
Vitamin E 0.13 0.04 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.163 Rice
Vitamin B2 0.027 0.013 Couscous
Vitamin B3 0.983 1.476 Rice
Vitamin B5 0.371 0.39 Rice
Vitamin B6 0.051 0.093 Rice
Vitamin B12 0 0
Vitamin K 0.1 0 Couscous
Folic acid (B9) 0 55 Rice
Trans Fat
Saturated Fat 0.029 0.077 Couscous
Monounsaturated Fat 0.022 0.088 Rice
Polyunsaturated fat 0.064 0.076 Rice
Tryptophan 0.049 0.031 Couscous
Threonine 0.1 0.096 Couscous
Isoleucine 0.147 0.116 Couscous
Leucine 0.259 0.222 Couscous
Lysine 0.073 0.097 Rice
Methionine 0.059 0.063 Rice
Phenylalanine 0.184 0.144 Couscous
Valine 0.162 0.164 Rice
Histidine 0.077 0.063 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.