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Wild rice vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 9)
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 contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 2.4g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.127g)
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.
Wild rice Couscous
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild 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
23
Wild rice
4
Couscous
Mineral Summary Score
67
Wild 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 +415.8%
Contains more Calcium +162.5%
Contains more Potassium +636.2%
Contains more Magnesium +2112.5%
Contains more Copper +1178%
Contains more Zinc +2192.3%
Contains more Phosphorus +1868.2%
Contains less Sodium -28.6%
Contains more Iron +415.8%
Contains more Calcium +162.5%
Contains more Potassium +636.2%
Contains more Magnesium +2112.5%
Contains more Copper +1178%
Contains more Zinc +2192.3%
Contains more Phosphorus +1868.2%
Contains less Sodium -28.6%

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 A +∞%
Contains more Vitamin E +530.8%
Contains more Vitamin B1 +82.5%
Contains more Vitamin B2 +870.4%
Contains more Vitamin B3 +584.9%
Contains more Vitamin B5 +189.5%
Contains more Vitamin B6 +666.7%
Contains more Vitamin K +1800%
Contains more Vitamin A +∞%
Contains more Vitamin E +530.8%
Contains more Vitamin B1 +82.5%
Contains more Vitamin B2 +870.4%
Contains more Vitamin B3 +584.9%
Contains more Vitamin B5 +189.5%
Contains more Vitamin B6 +666.7%
Contains more Vitamin K +1800%

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
88%
Wild rice
23%
Couscous
Carbohydrates
75%
Wild rice
23%
Couscous
Fats
5%
Wild 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 Wild rice Couscous Opinion
Calories 357 112 Wild rice
Protein 14.73 3.79 Wild rice
Fats 1.08 0.16 Wild rice
Vitamin C 0 0
Carbs 74.9 23.22 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 0.38 Wild rice
Calcium 21 8 Wild rice
Potassium 427 58 Wild rice
Magnesium 177 8 Wild rice
Sugars 2.5 0.1 Wild rice
Fiber 6.2 1.4 Wild rice
Copper 0.524 0.041 Wild rice
Zinc 5.96 0.26 Wild rice
Starch
Phosphorus 433 22 Wild rice
Sodium 7 5 Couscous
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.13 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.063 Wild rice
Vitamin B2 0.262 0.027 Wild rice
Vitamin B3 6.733 0.983 Wild rice
Vitamin B5 1.074 0.371 Wild rice
Vitamin B6 0.391 0.051 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0.1 Wild rice
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.156 0.029 Couscous
Monounsaturated Fat 0.159 0.022 Wild rice
Polyunsaturated fat 0.676 0.064 Wild rice
Tryptophan 0.179 0.049 Wild rice
Threonine 0.469 0.1 Wild rice
Isoleucine 0.618 0.147 Wild rice
Leucine 1.018 0.259 Wild rice
Lysine 0.629 0.073 Wild rice
Methionine 0.438 0.059 Wild rice
Phenylalanine 0.721 0.184 Wild rice
Valine 0.858 0.162 Wild rice
Histidine 0.384 0.077 Wild rice
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.