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  6. Couscous vs. Wild rice

Couscous vs. Wild rice — In-Depth Nutrition Comparison

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How are couscous and wild rice different?

  • Couscous has more selenium; however, wild rice is richer in zinc, copper, manganese, phosphorus, vitamin B6, and magnesium.
  • Couscous covers your daily need for selenium, 49% more than wild rice.

Couscous, cooked and Wild rice, cooked types were used in this article.

Infographic

Couscous vs Wild 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +166.7%
Contains more SeleniumSelenium +3337.5%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +74.1%
Contains more IronIron +57.9%
Contains more CopperCopper +195.1%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +272.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +235.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B5Vitamin B5 +140.9%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B2Vitamin B2 +222.2%
Contains more Vitamin B3Vitamin B3 +30.9%
Contains more Vitamin B6Vitamin B6 +164.7%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +73.3%
Contains more CholineCholine +209.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +112.5%
Contains more OtherOther +53.8%
~equal in Protein ~3.99g
~equal in Carbs ~21.34g
~equal in Water ~73.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -40.8%
Contains more Mono. FatMonounsaturated fat +127.3%
Contains more Poly. FatPolyunsaturated fat +232.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Wild rice DV% diff.
Selenium 27.5µg 0.8µg 49%
Zinc 0.26mg 1.34mg 10%
Manganese 0.084mg 0.282mg 9%
Copper 0.041mg 0.121mg 9%
Phosphorus 22mg 82mg 9%
Magnesium 8mg 32mg 6%
Vitamin B6 0.051mg 0.135mg 6%
Vitamin B2 0.027mg 0.087mg 5%
Vitamin B5 0.371mg 0.154mg 4%
Folate 15µg 26µg 3%
Iron 0.38mg 0.6mg 3%
Vitamin B3 0.983mg 1.287mg 2%
Fiber 1.4g 1.8g 2%
Polyunsaturated fat 0.064g 0.213g 1%
Choline 3.3mg 10.2mg 1%
Vitamin B1 0.063mg 0.052mg 1%
Calories 112kcal 101kcal 1%
Vitamin E 0.13mg 0.24mg 1%
Calcium 8mg 3mg 1%
Carbs 23.22g 21.34g 1%
Potassium 58mg 101mg 1%
Protein 3.79g 3.99g 0%
Fats 0.16g 0.34g 0%
Net carbs 21.82g 19.54g N/A
Sugar 0.1g 0.73g N/A
Sodium 5mg 3mg 0%
Vitamin K 0.1µg 0.5µg 0%
Saturated fat 0.029g 0.049g 0%
Monounsaturated fat 0.022g 0.05g 0%
Tryptophan 0.049mg 0.049mg 0%
Threonine 0.1mg 0.127mg 0%
Isoleucine 0.147mg 0.167mg 0%
Leucine 0.259mg 0.276mg 0%
Lysine 0.073mg 0.17mg 0%
Methionine 0.059mg 0.119mg 0%
Phenylalanine 0.184mg 0.195mg 0%
Valine 0.162mg 0.232mg 0%
Histidine 0.077mg 0.104mg 0%
Fructose 0.2g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Wild rice
Minerals Daily Need Coverage Score
22%
Couscous
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 8)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.3)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.02g)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.