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Couscous vs Brown rice - In-Depth Nutrition Comparison

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

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 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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.