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Couscous vs Arborio rice - In-Depth Nutrition Comparison

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Important differences between Couscous and Arborio rice

  • Couscous has more Selenium, however Arborio rice has more Iron, Manganese, Folate, and Vitamin B1.
  • Couscous's daily need coverage for Selenium is 36% more.

The food varieties used in the comparison are Couscous, cooked and Rice, white, short-grain, enriched, cooked.

Infographic

Couscous vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +700%
Contains more Potassium +123.1%
Contains more Iron +284.2%
Contains more Phosphorus +50%
Contains less Sodium -100%
Contains more Zinc +53.8%
Contains more Copper +75.6%
Equal in Magnesium - 8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +700%
Contains more Potassium +123.1%
Contains more Iron +284.2%
Contains more Phosphorus +50%
Contains less Sodium -100%
Contains more Zinc +53.8%
Contains more Copper +75.6%
Equal in Magnesium - 8

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 B2 +68.8%
Contains more Vitamin B1 +160.3%
Contains more Vitamin B3 +51.9%
Contains more Vitamin B6 +15.7%
Contains more Folate +293.3%
Equal in Vitamin B5 - 0.397
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B2 +68.8%
Contains more Vitamin B1 +160.3%
Contains more Vitamin B3 +51.9%
Contains more Vitamin B6 +15.7%
Contains more Folate +293.3%
Equal in Vitamin B5 - 0.397

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Arborio rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Arborio rice Opinion
Net carbs 21.82g 28.73g Arborio rice
Protein 3.79g 2.36g Couscous
Fats 0.16g 0.19g Arborio rice
Carbs 23.22g 28.73g Arborio rice
Calories 112kcal 130kcal Arborio rice
Starch g g
Fructose g g
Sugar 0.1g g Arborio rice
Fiber 1.4g g Couscous
Calcium 8mg 1mg Couscous
Iron 0.38mg 1.46mg Arborio rice
Magnesium 8mg 8mg
Phosphorus 22mg 33mg Arborio rice
Potassium 58mg 26mg Couscous
Sodium 5mg 0mg Arborio rice
Zinc 0.26mg 0.4mg Arborio rice
Copper 0.041mg 0.072mg Arborio rice
Vitamin A 0IU 0IU
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.164mg Arborio rice
Vitamin B2 0.027mg 0.016mg Couscous
Vitamin B3 0.983mg 1.493mg Arborio rice
Vitamin B5 0.371mg 0.397mg Arborio rice
Vitamin B6 0.051mg 0.059mg Arborio rice
Folate 15µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg 0.027mg Couscous
Threonine 0.1mg 0.084mg Couscous
Isoleucine 0.147mg 0.102mg Couscous
Leucine 0.259mg 0.195mg Couscous
Lysine 0.073mg 0.085mg Arborio rice
Methionine 0.059mg 0.056mg Couscous
Phenylalanine 0.184mg 0.126mg Couscous
Valine 0.162mg 0.144mg Couscous
Histidine 0.077mg 0.056mg Couscous
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 0.051g Couscous
Monounsaturated Fat 0.022g 0.058g Arborio rice
Polyunsaturated fat 0.064g 0.05g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
13
Arborio rice
Mineral Summary Score
7
Couscous
14
Arborio rice

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 food.
Protein
23%
Couscous
14%
Arborio rice
Carbohydrates
23%
Couscous
29%
Arborio rice
Fats
1%
Couscous
1%
Arborio rice

Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.