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Couscous vs Rice - In-Depth Nutrition Comparison

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The main differences between Couscous and Rice

  • Couscous is richer in Selenium, yet Rice is richer in Manganese, Folate, Iron, and Vitamin B1.
  • Daily need coverage for Selenium from Couscous is 36% higher.
  • Couscous contains 4 times more Fiber than Rice. Couscous contains 1.4g of Fiber, while Rice contains 0.4g.

Food types used in this article are Couscous, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Couscous vs 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
:
7
Rice
Contains more Potassium +65.7%
Contains more Calcium +25%
Contains more Iron +215.8%
Contains more Magnesium +50%
Contains more Phosphorus +95.5%
Contains less Sodium -80%
Contains more Zinc +88.5%
Contains more Copper +68.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Potassium +65.7%
Contains more Calcium +25%
Contains more Iron +215.8%
Contains more Magnesium +50%
Contains more Phosphorus +95.5%
Contains less Sodium -80%
Contains more Zinc +88.5%
Contains more Copper +68.3%

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
:
5
Rice
Contains more Vitamin E +225%
Contains more Vitamin B2 +107.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +158.7%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +82.4%
Contains more Folate +286.7%
Equal in Vitamin B5 - 0.39
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +225%
Contains more Vitamin B2 +107.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +158.7%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +82.4%
Contains more Folate +286.7%
Equal in Vitamin B5 - 0.39

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

All nutrients comparison - raw data values

Nutrient Couscous Rice Opinion
Net carbs 21.82g 27.77g Rice
Protein 3.79g 2.69g Couscous
Fats 0.16g 0.28g Rice
Carbs 23.22g 28.17g Rice
Calories 112kcal 130kcal Rice
Starch g g
Fructose g g
Sugar 0.1g 0.05g Rice
Fiber 1.4g 0.4g Couscous
Calcium 8mg 10mg Rice
Iron 0.38mg 1.2mg Rice
Magnesium 8mg 12mg Rice
Phosphorus 22mg 43mg Rice
Potassium 58mg 35mg Couscous
Sodium 5mg 1mg Rice
Zinc 0.26mg 0.49mg Rice
Copper 0.041mg 0.069mg Rice
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.04mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.163mg Rice
Vitamin B2 0.027mg 0.013mg Couscous
Vitamin B3 0.983mg 1.476mg Rice
Vitamin B5 0.371mg 0.39mg Rice
Vitamin B6 0.051mg 0.093mg Rice
Folate 15µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg 0.031mg Couscous
Threonine 0.1mg 0.096mg Couscous
Isoleucine 0.147mg 0.116mg Couscous
Leucine 0.259mg 0.222mg Couscous
Lysine 0.073mg 0.097mg Rice
Methionine 0.059mg 0.063mg Rice
Phenylalanine 0.184mg 0.144mg Couscous
Valine 0.162mg 0.164mg Rice
Histidine 0.077mg 0.063mg Couscous
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 0.077g Couscous
Monounsaturated Fat 0.022g 0.088g Rice
Polyunsaturated fat 0.064g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
Rice
Mineral Summary Score
7
Couscous
14
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
16%
Rice
Carbohydrates
23%
Couscous
28%
Rice
Fats
1%
Couscous
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 5)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.3)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.048g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.