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Couscous vs. Pilaf — In-Depth Nutrition Comparison

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Differences between couscous and pilaf

  • Couscous contains less folate, vitamin B1, manganese, vitamin B3, vitamin B6, iron, phosphorus, copper, and selenium than pilaf.
  • Pilaf's daily need coverage for sodium is 56% higher.
  • The amount of sodium in couscous is lower.

The food types used in this comparison are Couscous, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Couscous vs Pilaf 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.
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%
Pilaf
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +937.5%
Contains more PotassiumPotassium +224.1%
Contains more IronIron +542.1%
Contains more CopperCopper +304.9%
Contains more ZincZinc +288.5%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +950%
Contains more SeleniumSelenium +17.8%

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%
Pilaf
11
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +857.1%
Contains more Vitamin B2Vitamin B2 +222.2%
Contains more Vitamin B3Vitamin B3 +523.3%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B6Vitamin B6 +684.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1313.3%
Contains more CholineCholine +430.3%
~equal in Vitamin D ~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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +802.6%
Contains more ProteinProtein +174.9%
Contains more FatsFats +756.3%
Contains more CarbsCarbs +228.6%
Contains more OtherOther +1384.6%

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +1595.5%
Contains more Poly. FatPolyunsaturated fat +489.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Pilaf
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Couscous Pilaf DV% diff.
Sodium 5mg 1303mg 56%
Folate 15µg 212µg 49%
Vitamin B1 0.063mg 0.603mg 45%
Manganese 0.084mg 0.882mg 35%
Vitamin B3 0.983mg 6.127mg 32%
Starch 71.23g 29%
Vitamin B6 0.051mg 0.4mg 27%
Iron 0.38mg 2.44mg 26%
Phosphorus 22mg 154mg 19%
Carbs 23.22g 76.31g 18%
Copper 0.041mg 0.166mg 14%
Protein 3.79g 10.42g 13%
Calories 112kcal 359kcal 12%
Selenium 27.5µg 32.4µg 9%
Calcium 8mg 83mg 8%
Zinc 0.26mg 1.01mg 7%
Vitamin B5 0.371mg 0.715mg 7%
Magnesium 8mg 32mg 6%
Vitamin C 0mg 4.1mg 5%
Vitamin B2 0.027mg 0.087mg 5%
Potassium 58mg 188mg 4%
Choline 3.3mg 17.5mg 3%
Polyunsaturated fat 0.064g 0.377g 2%
Fats 0.16g 1.37g 2%
Vitamin E 0.13mg 0.04mg 1%
Vitamin B12 0µg 0.02µg 1%
Fiber 1.4g 1.2g 1%
Saturated fat 0.029g 0.307g 1%
Monounsaturated fat 0.022g 0.373g 1%
Net carbs 21.82g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.1g 1.53g N/A
Vitamin A 0µg 4µg 0%
Vitamin K 0.1µg 0.5µg 0%
Tryptophan 0.049mg 0.086mg 0%
Threonine 0.1mg 0.221mg 0%
Isoleucine 0.147mg 0.279mg 0%
Leucine 0.259mg 0.523mg 0%
Lysine 0.073mg 0.189mg 0%
Methionine 0.059mg 0.145mg 0%
Phenylalanine 0.184mg 0.32mg 0%
Valine 0.162mg 0.374mg 0%
Histidine 0.077mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
22%
Couscous
77%
Pilaf

Comparison summary

Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 5)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.3)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1298mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.278g)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.