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  6. Glutinous rice vs. Couscous

Glutinous rice vs. Couscous — In-Depth Nutrition Comparison

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The main differences between Glutinous rice and Couscous

  • Glutinous rice is richer in Manganese, yet Couscous is richer in Selenium.
  • Daily need coverage for Selenium from Couscous is 40% higher.
  • Glutinous rice contains 3 times more Manganese than Couscous. Glutinous rice contains 0.262mg of Manganese, while Couscous contains 0.084mg.

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

Infographic

Glutinous 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.
Glutinous rice
Glutinous rice
3
:
6
Couscous
Couscous
Contains more Zinc +57.7%
Contains more Copper +19.5%
Contains more Manganese +211.9%
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%
Equal in Sodium - 5
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Zinc +57.7%
Contains more Copper +19.5%
Contains more Manganese +211.9%
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%
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.
Glutinous rice
Glutinous rice
0
:
8
Couscous
Couscous
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 +∞%
Glutinous rice
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%
Couscous
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 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
Glutinous rice
Glutinous rice
2
:
3
Couscous
Couscous
Contains more Fats +18.8%
Contains more Protein +87.6%
Contains more Carbs +10.1%
Contains more Other +271.4%
Equal in Water - 72.57
Glutinous rice
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Couscous
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 Protein +87.6%
Contains more Carbs +10.1%
Contains more Other +271.4%
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Glutinous rice
Glutinous rice
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +218.2%
Contains less Saturated Fat -25.6%
Equal in Polyunsaturated fat - 0.064
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +218.2%
Contains less Saturated Fat -25.6%
Equal in Polyunsaturated fat - 0.064

Comparison summary table

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

Which food is preferable for your diet?

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

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