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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.

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

Infographic

Couscous vs Rye 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
:
8
Rye
Contains more Iron +592.1%
Contains more Calcium +200%
Contains more Potassium +779.3%
Contains more Magnesium +1275%
Contains more Copper +795.1%
Contains more Zinc +919.2%
Contains more Phosphorus +1409.1%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +592.1%
Contains more Calcium +200%
Contains more Potassium +779.3%
Contains more Magnesium +1275%
Contains more Copper +795.1%
Contains more Zinc +919.2%
Contains more Phosphorus +1409.1%
Contains less Sodium -60%

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
:
9
Rye
Contains more Vitamin A +∞%
Contains more Vitamin E +553.8%
Contains more Vitamin B1 +401.6%
Contains more Vitamin B2 +829.6%
Contains more Vitamin B3 +334.4%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +476.5%
Contains more Vitamin K +5800%
Contains more Folate +153.3%
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% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin A +∞%
Contains more Vitamin E +553.8%
Contains more Vitamin B1 +401.6%
Contains more Vitamin B2 +829.6%
Contains more Vitamin B3 +334.4%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +476.5%
Contains more Vitamin K +5800%
Contains more Folate +153.3%

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
36
Rye
Mineral Summary Score
7
Couscous
71
Rye

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
62%
Rye
Carbohydrates
23%
Couscous
76%
Rye
Fats
1%
Couscous
8%
Rye

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 Rye
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Rye
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 contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 31)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.9)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.168g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Couscous Rye Opinion
Calories 112 338 Rye
Protein 3.79 10.34 Rye
Fats 0.16 1.63 Rye
Vitamin C 0 0
Carbs 23.22 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 2.63 Rye
Calcium 8 24 Rye
Potassium 58 510 Rye
Magnesium 8 110 Rye
Sugar 0.1 0.98 Couscous
Fiber 1.4 15.1 Rye
Copper 0.041 0.367 Rye
Zinc 0.26 2.65 Rye
Starch
Phosphorus 22 332 Rye
Sodium 5 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.13 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.063 0.316 Rye
Vitamin B2 0.027 0.251 Rye
Vitamin B3 0.983 4.27 Rye
Vitamin B5 0.371 1.456 Rye
Vitamin B6 0.051 0.294 Rye
Vitamin B12 0 0
Vitamin K 0.1 5.9 Rye
Folate 15 38 Rye
Trans Fat 0 Couscous
Saturated Fat 0.029 0.197 Couscous
Monounsaturated Fat 0.022 0.208 Rye
Polyunsaturated fat 0.064 0.767 Rye
Tryptophan 0.049 0.108 Rye
Threonine 0.1 0.289 Rye
Isoleucine 0.147 0.208 Rye
Leucine 0.259 0.563 Rye
Lysine 0.073 0.286 Rye
Methionine 0.059 0.153 Rye
Phenylalanine 0.184 0.435 Rye
Valine 0.162 0.317 Rye
Histidine 0.077 0.189 Rye
Fructose 0.11 Rye

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. 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.