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  6. Couscous vs. Glutinous rice

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.

Infographic

Couscous vs Glutinous 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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%
~equal in Sodium ~5mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
2% 21% 77%
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
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
22% 39% 39%
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.
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

All nutrients comparison - raw data values

Nutrient Couscous Glutinous rice Opinion
Calories 112kcal 97kcal Couscous
Protein 3.79g 2.02g Couscous
Fats 0.16g 0.19g Glutinous rice
Net carbs 21.82g 20.09g Couscous
Carbs 23.22g 21.09g Couscous
Magnesium 8mg 5mg Couscous
Calcium 8mg 2mg Couscous
Potassium 58mg 10mg Couscous
Iron 0.38mg 0.14mg Couscous
Sugar 0.1g 0.05g Glutinous rice
Fiber 1.4g 1g Couscous
Copper 0.041mg 0.049mg Glutinous rice
Zinc 0.26mg 0.41mg Glutinous rice
Phosphorus 22mg 8mg Couscous
Sodium 5mg 5mg
Vitamin E 0.13mg 0.04mg Couscous
Manganese 0.084mg 0.262mg Glutinous rice
Selenium 27.5µg 5.6µg Couscous
Vitamin B1 0.063mg 0.02mg Couscous
Vitamin B2 0.027mg 0.013mg Couscous
Vitamin B3 0.983mg 0.29mg Couscous
Vitamin B5 0.371mg 0.215mg Couscous
Vitamin B6 0.051mg 0.026mg Couscous
Vitamin K 0.1µg 0µg Couscous
Folate 15µg 1µg Couscous
Choline 3.3mg 2.1mg Couscous
Saturated Fat 0.029g 0.039g Couscous
Monounsaturated Fat 0.022g 0.07g Glutinous rice
Polyunsaturated fat 0.064g 0.069g Glutinous rice
Tryptophan 0.049mg 0.023mg Couscous
Threonine 0.1mg 0.072mg Couscous
Isoleucine 0.147mg 0.087mg Couscous
Leucine 0.259mg 0.167mg Couscous
Lysine 0.073mg 0.073mg
Methionine 0.059mg 0.047mg Couscous
Phenylalanine 0.184mg 0.108mg Couscous
Valine 0.162mg 0.123mg Couscous
Histidine 0.077mg 0.047mg Couscous

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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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%
Couscous
3%
Glutinous rice
Minerals Daily Need Coverage Score
22%
Couscous
11%
Glutinous rice

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)

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. 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.