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Couscous vs. Rum — In-Depth Nutrition Comparison

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How are couscous and rum different?

  • Couscous has more selenium, vitamin B5, vitamin B3, and fiber than rum.
  • Daily need coverage for selenium for couscous is 50% higher.
  • Rum has a lower glycemic index (0) than couscous (65).

Couscous, cooked and Alcoholic beverage, distilled, rum, 80 proof are the varieties used in this article.

Infographic

Couscous vs Rum 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Rum
Rum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +2800%
Contains more IronIron +216.7%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +340%
Contains more ManganeseManganese +366.7%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +22%
Contains less SodiumSodium -80%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Rum
Rum
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +687.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Rum
Rum
1
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +12746.2%
~equal in Water ~66.6g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Rum
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Rum DV% diff.
Selenium 27.5µg 0µg 50%
Carbs 23.22g 0g 8%
Protein 3.79g 0g 8%
Vitamin B5 0.371mg 0mg 7%
Calories 112kcal 231kcal 6%
Vitamin B3 0.983mg 0mg 6%
Fiber 1.4g 0g 6%
Vitamin B1 0.063mg 0.008mg 5%
Folate 15µg 0µg 4%
Vitamin B6 0.051mg 0mg 4%
Manganese 0.084mg 0.018mg 3%
Iron 0.38mg 0.12mg 3%
Vitamin B2 0.027mg 0mg 2%
Phosphorus 22mg 5mg 2%
Potassium 58mg 2mg 2%
Magnesium 8mg 0mg 2%
Zinc 0.26mg 0.07mg 2%
Calcium 8mg 0mg 1%
Choline 3.3mg 0mg 1%
Copper 0.041mg 0.05mg 1%
Vitamin E 0.13mg 0mg 1%
Fats 0.16g 0g 0%
Net carbs 21.82g 0g N/A
Sugar 0.1g 0g N/A
Sodium 5mg 1mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.029g 0g 0%
Monounsaturated fat 0.022g 0g 0%
Polyunsaturated fat 0.064g 0g 0%
Tryptophan 0.049mg 0mg 0%
Threonine 0.1mg 0mg 0%
Isoleucine 0.147mg 0mg 0%
Leucine 0.259mg 0mg 0%
Lysine 0.073mg 0mg 0%
Methionine 0.059mg 0mg 0%
Phenylalanine 0.184mg 0mg 0%
Valine 0.162mg 0mg 0%
Histidine 0.077mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Rum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Couscous
0%
Rum
Minerals Daily Need Coverage Score
22%
Couscous
3%
Rum

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Rum
Rum is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 65)
Which food is cheaper?
Rum
Rum is cheaper (difference - $1.3)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.