Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Couscous vs Rice - In-Depth Nutrition Comparison

Compare

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

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 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% 41% 3% 28% 24% 22% 0% 0% 44%
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 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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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