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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 from Couscous is 40% higher.
  • Couscous contains 6 times more Potassium than Glutinous rice. Couscous contains 58mg of Potassium, while Glutinous rice contains 10mg.

Food types used in this article are Couscous, cooked and Rice, white, glutinous, unenriched, cooked.

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Couscous vs Glutinous rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +171.4%
Contains more Calcium +300%
Contains more Potassium +480%
Contains more Magnesium +60%
Contains more Phosphorus +175%
Contains more Copper +19.5%
Contains more Zinc +57.7%
Equal in Sodium - 5
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 1% 1% 4% 17% 12% 4% 1%
Contains more Iron +171.4%
Contains more Calcium +300%
Contains more Potassium +480%
Contains more Magnesium +60%
Contains more Phosphorus +175%
Contains more Copper +19.5%
Contains more Zinc +57.7%
Equal in Sodium - 5

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 E +225%
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +239%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +96.2%
Contains more Vitamin K +∞%
Contains more Folate +1400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 5% 3% 6% 13% 6% 0% 0% 1%
Contains more Vitamin E +225%
Contains more Vitamin B1 +215%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +239%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +96.2%
Contains more Vitamin K +∞%
Contains more Folate +1400%

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
3
Glutinous rice
Mineral Summary Score
7
Couscous
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
23%
Couscous
21%
Glutinous rice
Fats
1%
Couscous
1%
Glutinous rice

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 Glutinous rice
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)

All nutrients comparison - raw data values

Nutrient Couscous Glutinous rice Opinion
Calories 112 97 Couscous
Protein 3.79 2.02 Couscous
Fats 0.16 0.19 Glutinous rice
Vitamin C 0 0
Carbs 23.22 21.09 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 0.14 Couscous
Calcium 8 2 Couscous
Potassium 58 10 Couscous
Magnesium 8 5 Couscous
Sugar 0.1 0.05 Glutinous rice
Fiber 1.4 1 Couscous
Copper 0.041 0.049 Glutinous rice
Zinc 0.26 0.41 Glutinous rice
Starch
Phosphorus 22 8 Couscous
Sodium 5 5
Vitamin A 0 0
Vitamin E 0.13 0.04 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.02 Couscous
Vitamin B2 0.027 0.013 Couscous
Vitamin B3 0.983 0.29 Couscous
Vitamin B5 0.371 0.215 Couscous
Vitamin B6 0.051 0.026 Couscous
Vitamin B12 0 0
Vitamin K 0.1 0 Couscous
Folate 15 1 Couscous
Trans Fat
Saturated Fat 0.029 0.039 Couscous
Monounsaturated Fat 0.022 0.07 Glutinous rice
Polyunsaturated fat 0.064 0.069 Glutinous rice
Tryptophan 0.049 0.023 Couscous
Threonine 0.1 0.072 Couscous
Isoleucine 0.147 0.087 Couscous
Leucine 0.259 0.167 Couscous
Lysine 0.073 0.073
Methionine 0.059 0.047 Couscous
Phenylalanine 0.184 0.108 Couscous
Valine 0.162 0.123 Couscous
Histidine 0.077 0.047 Couscous
Fructose

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.