Couscous vs. Glutinous rice — In-Depth Nutrition Comparison
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The main differences between couscous and glutinous rice
- Couscous is richer in selenium, yet glutinous rice is richer in manganese.
- Daily need coverage for selenium for couscous is 40% higher.
- Couscous contains 6 times more potassium than glutinous rice. Couscous contains 58mg of potassium, while glutinous rice contains 10mg.
- Couscous has a lower glycemic index than glutinous rice.
Food types used in this article are Couscous, cooked and Rice, white, glutinous, unenriched, 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 MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +480% |
| Contains more IronIron | +171.4% |
| Contains more PhosphorusPhosphorus | +175% |
| Contains more SeleniumSelenium | +391.1% |
| Contains more CopperCopper | +19.5% |
| Contains more ZincZinc | +57.7% |
| Contains more ManganeseManganese | +211.9% |
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 EVitamin E | +225% |
| Contains more Vitamin B1Vitamin B1 | +215% |
| Contains more Vitamin B2Vitamin B2 | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +239% |
| Contains more Vitamin B5Vitamin B5 | +72.6% |
| Contains more Vitamin B6Vitamin B6 | +96.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1400% |
| Contains more CholineCholine | +57.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
Protein:
2.02 g
Fats:
0.19 g
Carbs:
21.09 g
Water:
76.63 g
Other:
0.07 g
| Contains more ProteinProtein | +87.6% |
| Contains more OtherOther | +271.4% |
| Contains more FatsFats | +18.8% |
~equal in
Carbs
~21.09g
~equal in
Water
~76.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.07 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains less Sat. FatSaturated fat | -25.6% |
| Contains more Mono. FatMonounsaturated fat | +218.2% |
~equal in
Polyunsaturated fat
~0.069g
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 Sugar |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 27.5µg | 5.6µg | 40% |
| Manganese | 0.084mg | 0.262mg | 8% |
| Folate | 15µg | 1µg | 4% |
| Vitamin B3 | 0.983mg | 0.29mg | 4% |
| Protein | 3.79g | 2.02g | 4% |
| Vitamin B1 | 0.063mg | 0.02mg | 4% |
| Vitamin B5 | 0.371mg | 0.215mg | 3% |
| Iron | 0.38mg | 0.14mg | 3% |
| Phosphorus | 22mg | 8mg | 2% |
| Vitamin B6 | 0.051mg | 0.026mg | 2% |
| Fiber | 1.4g | 1g | 2% |
| Calories | 112kcal | 97kcal | 1% |
| Vitamin E | 0.13mg | 0.04mg | 1% |
| Vitamin B2 | 0.027mg | 0.013mg | 1% |
| Zinc | 0.26mg | 0.41mg | 1% |
| Copper | 0.041mg | 0.049mg | 1% |
| Potassium | 58mg | 10mg | 1% |
| Calcium | 8mg | 2mg | 1% |
| Magnesium | 8mg | 5mg | 1% |
| Carbs | 23.22g | 21.09g | 1% |
| Fats | 0.16g | 0.19g | 0% |
| Net carbs | 21.82g | 20.09g | N/A |
| Sugar | 0.1g | 0.05g | N/A |
| Sodium | 5mg | 5mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Saturated fat | 0.029g | 0.039g | 0% |
| Choline | 3.3mg | 2.1mg | 0% |
| Monounsaturated fat | 0.022g | 0.07g | 0% |
| Polyunsaturated fat | 0.064g | 0.069g | 0% |
| Tryptophan | 0.049mg | 0.023mg | 0% |
| Threonine | 0.1mg | 0.072mg | 0% |
| Isoleucine | 0.147mg | 0.087mg | 0% |
| Leucine | 0.259mg | 0.167mg | 0% |
| Lysine | 0.073mg | 0.073mg | 0% |
| Methionine | 0.059mg | 0.047mg | 0% |
| Phenylalanine | 0.184mg | 0.108mg | 0% |
| Valine | 0.162mg | 0.123mg | 0% |
| Histidine | 0.077mg | 0.047mg | 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
7%
3%
Minerals Daily Need Coverage Score
22%
11%
Comparison summary
Which food is lower in Sugar?
Glutinous rice is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Glutinous rice is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Couscous is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (5 mg)