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.
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" 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
5%
Minerals Daily Need Coverage Score
22%
18%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 5)
Which food is cheaper?
Rice is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.048g)
Which food is richer in vitamins?
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.