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.
- Daily need coverage for selenium for 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, unenriched, cooked without salt.
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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.
| Contains more PotassiumPotassium | +65.7% |
| Contains more IronIron | +90% |
| Contains more SeleniumSelenium | +266.7% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +25% |
| Contains more CopperCopper | +68.3% |
| Contains more ZincZinc | +88.5% |
| Contains more PhosphorusPhosphorus | +95.5% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +461.9% |
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.
| Contains more Vitamin EVitamin E | +225% |
| Contains more Vitamin B1Vitamin B1 | +215% |
| Contains more Vitamin B2Vitamin B2 | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +145.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +82.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.5µg | 7.5µg | 36% |
| Manganese | 0.084mg | 0.472mg | 17% |
| Vitamin B3 | 0.983mg | 0.4mg | 4% |
| Vitamin B1 | 0.063mg | 0.02mg | 4% |
| Fiber | 1.4g | 0.4g | 4% |
| Folate | 15µg | 3µg | 3% |
| Vitamin B6 | 0.051mg | 0.093mg | 3% |
| Copper | 0.041mg | 0.069mg | 3% |
| Phosphorus | 22mg | 43mg | 3% |
| Carbs | 23.22g | 28.17g | 2% |
| Protein | 3.79g | 2.69g | 2% |
| Iron | 0.38mg | 0.2mg | 2% |
| Zinc | 0.26mg | 0.49mg | 2% |
| Calories | 112kcal | 130kcal | 1% |
| Vitamin B2 | 0.027mg | 0.013mg | 1% |
| Vitamin E | 0.13mg | 0.04mg | 1% |
| Potassium | 58mg | 35mg | 1% |
| Magnesium | 8mg | 12mg | 1% |
| Fats | 0.16g | 0.28g | 0% |
| Net carbs | 21.82g | 27.77g | N/A |
| Calcium | 8mg | 10mg | 0% |
| Sugar | 0.1g | 0.05g | N/A |
| Sodium | 5mg | 1mg | 0% |
| Vitamin B5 | 0.371mg | 0.39mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Saturated fat | 0.029g | 0.077g | 0% |
| Choline | 3.3mg | 2.1mg | 0% |
| Monounsaturated fat | 0.022g | 0.088g | 0% |
| Polyunsaturated fat | 0.064g | 0.076g | 0% |
| Tryptophan | 0.049mg | 0.031mg | 0% |
| Threonine | 0.1mg | 0.096mg | 0% |
| Isoleucine | 0.147mg | 0.116mg | 0% |
| Leucine | 0.259mg | 0.222mg | 0% |
| Lysine | 0.073mg | 0.097mg | 0% |
| Methionine | 0.059mg | 0.063mg | 0% |
| Phenylalanine | 0.184mg | 0.144mg | 0% |
| Valine | 0.162mg | 0.164mg | 0% |
| Histidine | 0.077mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +40.9% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +21.3% |
| Contains more OtherOther | +61.5% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.3% |
| Contains more Mono. FatMonounsaturated fat | +300% |
| Contains more Poly. FatPolyunsaturated fat | +18.8% |