Arborio rice vs. Couscous — In-Depth Nutrition Comparison
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Important differences between arborio rice and couscous
- Arborio rice has more iron, manganese, folate, and vitamin B1; however, couscous has more selenium.
- Couscous's daily need coverage for selenium is 36% more.
- Arborio rice has 4 times more manganese than couscous. Arborio rice has 0.357mg of manganese, while couscous has 0.084mg.
The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Couscous, cooked.
Infographic
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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.
| Contains more IronIron | +284.2% |
| Contains more CopperCopper | +75.6% |
| Contains more ZincZinc | +53.8% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +325% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +123.1% |
| Contains more SeleniumSelenium | +266.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +160.3% |
| Contains more Vitamin B3Vitamin B3 | +51.9% |
| Contains more Vitamin B6Vitamin B6 | +15.7% |
| Contains more FolateFolate | +293.3% |
| Contains more Vitamin B2Vitamin B2 | +68.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
| Contains more FatsFats | +18.8% |
| Contains more CarbsCarbs | +23.7% |
| Contains more ProteinProtein | +60.6% |
| Contains more OtherOther | +36.8% |
~equal in
Water
~72.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
| Contains more Mono. FatMonounsaturated fat | +163.6% |
| Contains less Sat. FatSaturated fat | -43.1% |
| Contains more Poly. FatPolyunsaturated fat | +28% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 7.5µg | 27.5µg | 36% |
| Iron | 1.46mg | 0.38mg | 14% |
| Manganese | 0.357mg | 0.084mg | 12% |
| Folate | 59µg | 15µg | 11% |
| Vitamin B1 | 0.164mg | 0.063mg | 8% |
| Fiber | 1.4g | 6% | |
| Vitamin B3 | 1.493mg | 0.983mg | 3% |
| Protein | 2.36g | 3.79g | 3% |
| Copper | 0.072mg | 0.041mg | 3% |
| Carbs | 28.73g | 23.22g | 2% |
| Phosphorus | 33mg | 22mg | 2% |
| Calories | 130kcal | 112kcal | 1% |
| Choline | 3.3mg | 1% | |
| Vitamin B6 | 0.059mg | 0.051mg | 1% |
| Vitamin B5 | 0.397mg | 0.371mg | 1% |
| Vitamin B2 | 0.016mg | 0.027mg | 1% |
| Vitamin E | 0.13mg | 1% | |
| Zinc | 0.4mg | 0.26mg | 1% |
| Potassium | 26mg | 58mg | 1% |
| Calcium | 1mg | 8mg | 1% |
| Fats | 0.19g | 0.16g | 0% |
| Net carbs | 28.73g | 21.82g | N/A |
| Magnesium | 8mg | 8mg | 0% |
| Sugar | 0.1g | N/A | |
| Sodium | 0mg | 5mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.051g | 0.029g | 0% |
| Monounsaturated fat | 0.058g | 0.022g | 0% |
| Polyunsaturated fat | 0.05g | 0.064g | 0% |
| Tryptophan | 0.027mg | 0.049mg | 0% |
| Threonine | 0.084mg | 0.1mg | 0% |
| Isoleucine | 0.102mg | 0.147mg | 0% |
| Leucine | 0.195mg | 0.259mg | 0% |
| Lysine | 0.085mg | 0.073mg | 0% |
| Methionine | 0.056mg | 0.059mg | 0% |
| Phenylalanine | 0.126mg | 0.184mg | 0% |
| Valine | 0.144mg | 0.162mg | 0% |
| Histidine | 0.056mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
7%
Minerals Daily Need Coverage Score
20%
22%
Comparison summary
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Couscous is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 5mg)
Which food is cheaper?
Arborio rice is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.