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  6. Arborio rice vs. Couscous

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

Arborio rice vs Couscous infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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%
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%
~equal in Magnesium ~8mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.371mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Couscous 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%
Protein 2.36g 3.79g 3%
Copper 0.072mg 0.041mg 3%
Vitamin B3 1.493mg 0.983mg 3%
Carbs 28.73g 23.22g 2%
Phosphorus 33mg 22mg 2%
Calories 130kcal 112kcal 1%
Calcium 1mg 8mg 1%
Potassium 26mg 58mg 1%
Zinc 0.4mg 0.26mg 1%
Vitamin E 0.13mg 1%
Vitamin B2 0.016mg 0.027mg 1%
Vitamin B5 0.397mg 0.371mg 1%
Vitamin B6 0.059mg 0.051mg 1%
Choline 3.3mg 1%
Protein per 100 calories 1.8g 3.4g N/A
Calories per 10 g protein 551kcal 296kcal N/A
Weight per 100 calories 77g 89g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
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 FatsFats +18.8%
Contains more CarbsCarbs +23.7%
Contains more ProteinProtein +60.6%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
25% 19% 56%
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%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.