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  6. Couscous vs. Rye

Couscous vs. Rye — In-Depth Nutrition Comparison

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Differences between couscous and rye

  • Couscous has more selenium, while rye has more manganese, fiber, phosphorus, copper, iron, magnesium, zinc, vitamin B5, and vitamin B1.
  • Rye's daily need coverage for manganese is 108% higher.
  • Rye contains 2 times less selenium than couscous. Couscous contains 27.5µg of selenium, while rye contains 13.9µg.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of couscous is 65.

The food types used in this comparison are Couscous, cooked and Rye grain.

Infographic

Couscous vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more SeleniumSelenium +97.8%
Contains more MagnesiumMagnesium +1275%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +779.3%
Contains more IronIron +592.1%
Contains more CopperCopper +795.1%
Contains more ZincZinc +919.2%
Contains more PhosphorusPhosphorus +1409.1%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +2967.9%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Rye
Rye
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +553.8%
Contains more Vitamin B1Vitamin B1 +401.6%
Contains more Vitamin B2Vitamin B2 +829.6%
Contains more Vitamin B3Vitamin B3 +334.4%
Contains more Vitamin B5Vitamin B5 +292.5%
Contains more Vitamin B6Vitamin B6 +476.5%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +153.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Rye DV% diff.
Manganese 0.084mg 2.577mg 108%
Fiber 1.4g 15.1g 55%
Phosphorus 22mg 332mg 44%
Copper 0.041mg 0.367mg 36%
Iron 0.38mg 2.63mg 28%
Selenium 27.5µg 13.9µg 25%
Magnesium 8mg 110mg 24%
Zinc 0.26mg 2.65mg 22%
Vitamin B5 0.371mg 1.456mg 22%
Vitamin B1 0.063mg 0.316mg 21%
Vitamin B3 0.983mg 4.27mg 21%
Vitamin B6 0.051mg 0.294mg 19%
Carbs 23.22g 75.86g 18%
Vitamin B2 0.027mg 0.251mg 17%
Protein 3.79g 10.34g 13%
Potassium 58mg 510mg 13%
Calories 112kcal 338kcal 11%
Folate 15µg 38µg 6%
Vitamin E 0.13mg 0.85mg 5%
Vitamin K 0.1µg 5.9µg 5%
Choline 3.3mg 30.4mg 5%
Polyunsaturated fat 0.064g 0.767g 5%
Fats 0.16g 1.63g 2%
Calcium 8mg 24mg 2%
Saturated fat 0.029g 0.197g 1%
Protein per 100 calories 3.4g 3.1g N/A
Calories per 10 g protein 296kcal 327kcal N/A
Weight per 100 calories 89g 30g N/A
Net carbs 21.82g 60.76g N/A
Sugar 0.1g 0.98g N/A
Sodium 5mg 2mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.022g 0.208g 0%
Tryptophan 0.049mg 0.108mg 0%
Threonine 0.1mg 0.289mg 0%
Isoleucine 0.147mg 0.208mg 0%
Leucine 0.259mg 0.563mg 0%
Lysine 0.073mg 0.286mg 0%
Methionine 0.059mg 0.153mg 0%
Phenylalanine 0.184mg 0.435mg 0%
Valine 0.162mg 0.317mg 0%
Histidine 0.077mg 0.189mg 0%
Fructose 0.11g 0%

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +584.6%
Contains more ProteinProtein +172.8%
Contains more FatsFats +918.8%
Contains more CarbsCarbs +226.7%
Contains more OtherOther +503.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +845.5%
Contains more Poly. FatPolyunsaturated fat +1098.4%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.