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Brown rice vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 0.14g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.231g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Brown rice Couscous
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brown rice Couscous
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
10
Brown rice
4
Couscous
Mineral Summary Score
14
Brown rice
5
Couscous

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 Iron +47.4%
Contains more Potassium +48.3%
Contains more Magnesium +387.5%
Contains more Copper +158.5%
Contains more Zinc +173.1%
Contains more Phosphorus +368.2%
Contains less Sodium -20%
Contains more Calcium +166.7%
Contains more Iron +47.4%
Contains more Potassium +48.3%
Contains more Magnesium +387.5%
Contains more Copper +158.5%
Contains more Zinc +173.1%
Contains more Phosphorus +368.2%
Contains less Sodium -20%
Contains more Calcium +166.7%

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 E +30.8%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +160.5%
Contains more Vitamin B6 +141.2%
Contains more Vitamin K +100%
Equal in Vitamin B5 - 0.371
Contains more Vitamin E +30.8%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +160.5%
Contains more Vitamin B6 +141.2%
Contains more Vitamin K +100%
Equal in Vitamin B5 - 0.371

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
16%
Brown rice
23%
Couscous
Carbohydrates
26%
Brown rice
23%
Couscous
Fats
4%
Brown rice
1%
Couscous

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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 Brown rice Couscous Opinion
Calories 123 112 Brown rice
Protein 2.74 3.79 Couscous
Fats 0.97 0.16 Brown rice
Vitamin C 0 0
Carbs 25.58 23.22 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.38 Brown rice
Calcium 3 8 Couscous
Potassium 86 58 Brown rice
Magnesium 39 8 Brown rice
Sugars 0.24 0.1 Brown rice
Fiber 1.6 1.4 Brown rice
Copper 0.106 0.041 Brown rice
Zinc 0.71 0.26 Brown rice
Starch 24.79 Brown rice
Phosphorus 103 22 Brown rice
Sodium 4 5 Brown rice
Vitamin A 0 0
Vitamin E 0.17 0.13 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.063 Brown rice
Vitamin B2 0.069 0.027 Brown rice
Vitamin B3 2.561 0.983 Brown rice
Vitamin B5 0.38 0.371 Brown rice
Vitamin B6 0.123 0.051 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 0.1 Brown rice
Folic acid (B9) 0 0
Trans Fat 0 Couscous
Saturated Fat 0.26 0.029 Couscous
Monounsaturated Fat 0.369 0.022 Brown rice
Polyunsaturated fat 0.366 0.064 Brown rice
Tryptophan 0.033 0.049 Couscous
Threonine 0.095 0.1 Couscous
Isoleucine 0.109 0.147 Couscous
Leucine 0.214 0.259 Couscous
Lysine 0.099 0.073 Brown rice
Methionine 0.058 0.059 Couscous
Phenylalanine 0.133 0.184 Couscous
Valine 0.151 0.162 Couscous
Histidine 0.066 0.077 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.