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

Couscous vs Brown rice - In-Depth Nutrition Comparison

Compare

What are the main differences between Couscous and Brown rice?

  • Couscous is richer in Selenium, while Brown rice is higher in Manganese, Phosphorus, Vitamin B3, Vitamin B1, Magnesium, Copper, and Vitamin B6.
  • Couscous's daily need coverage for Selenium is 39% higher.

We used Couscous, cooked and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Couscous vs Brown 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
Contains more Calcium +166.7%
Contains more Iron +47.4%
Contains more Magnesium +387.5%
Contains more Phosphorus +368.2%
Contains more Potassium +48.3%
Contains less Sodium -20%
Contains more Zinc +173.1%
Contains more Copper +158.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +166.7%
Contains more Iron +47.4%
Contains more Magnesium +387.5%
Contains more Phosphorus +368.2%
Contains more Potassium +48.3%
Contains less Sodium -20%
Contains more Zinc +173.1%
Contains more Copper +158.5%

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 Folate +66.7%
Contains more Vitamin E +30.8%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +160.5%
Contains more Vitamin B6 +141.2%
Contains more Vitamin K +100%
Equal in Vitamin B5 - 0.38
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Folate +66.7%
Contains more Vitamin E +30.8%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +160.5%
Contains more Vitamin B6 +141.2%
Contains more Vitamin K +100%
Equal in Vitamin B5 - 0.38

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

All nutrients comparison - raw data values

Nutrient Couscous Brown rice Opinion
Net carbs 21.82g 23.98g Brown rice
Protein 3.79g 2.74g Couscous
Fats 0.16g 0.97g Brown rice
Carbs 23.22g 25.58g Brown rice
Calories 112kcal 123kcal Brown rice
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 0.1g 0.24g Couscous
Fiber 1.4g 1.6g Brown rice
Calcium 8mg 3mg Couscous
Iron 0.38mg 0.56mg Brown rice
Magnesium 8mg 39mg Brown rice
Phosphorus 22mg 103mg Brown rice
Potassium 58mg 86mg Brown rice
Sodium 5mg 4mg Brown rice
Zinc 0.26mg 0.71mg Brown rice
Copper 0.041mg 0.106mg Brown rice
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.178mg Brown rice
Vitamin B2 0.027mg 0.069mg Brown rice
Vitamin B3 0.983mg 2.561mg Brown rice
Vitamin B5 0.371mg 0.38mg Brown rice
Vitamin B6 0.051mg 0.123mg Brown rice
Folate 15µg 9µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.2µg Brown rice
Tryptophan 0.049mg 0.033mg Couscous
Threonine 0.1mg 0.095mg Couscous
Isoleucine 0.147mg 0.109mg Couscous
Leucine 0.259mg 0.214mg Couscous
Lysine 0.073mg 0.099mg Brown rice
Methionine 0.059mg 0.058mg Couscous
Phenylalanine 0.184mg 0.133mg Couscous
Valine 0.162mg 0.151mg Couscous
Histidine 0.077mg 0.066mg Couscous
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 0.26g Couscous
Monounsaturated Fat 0.022g 0.369g Brown rice
Polyunsaturated fat 0.064g 0.366g Brown rice

Which food is preferable for your diet?

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

People also compare

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
14
Brown rice
Mineral Summary Score
7
Couscous
20
Brown 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%
Brown rice
Carbohydrates
23%
Couscous
26%
Brown rice
Fats
1%
Couscous
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.14g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.231g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 1)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.