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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
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.
:
9
Rye
Contains more Selenium +97.8%
Contains more Calcium +200%
Contains more Iron +592.1%
Contains more Magnesium +1275%
Contains more Phosphorus +1409.1%
Contains more Potassium +779.3%
Contains less Sodium -60%
Contains more Zinc +919.2%
Contains more Copper +795.1%
Contains more Manganese +2967.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Selenium +97.8%
Contains more Calcium +200%
Contains more Iron +592.1%
Contains more Magnesium +1275%
Contains more Phosphorus +1409.1%
Contains more Potassium +779.3%
Contains less Sodium -60%
Contains more Zinc +919.2%
Contains more Copper +795.1%
Contains more Manganese +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.
:
10
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 Folate +153.3%
Contains more Choline +821.2%
Contains more Vitamin K +5800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 2% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 17% 15%
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 Folate +153.3%
Contains more Choline +821.2%
Contains more Vitamin K +5800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Rye
Contains more Water +584.6%
Contains more Protein +172.8%
Contains more Fats +918.8%
Contains more Carbs +226.7%
Contains more Other +503.8%
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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 Water +584.6%
Contains more Protein +172.8%
Contains more Fats +918.8%
Contains more Carbs +226.7%
Contains more Other +503.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Couscous Rye Opinion
Net carbs 21.82g 60.76g Rye
Protein 3.79g 10.34g Rye
Fats 0.16g 1.63g Rye
Carbs 23.22g 75.86g Rye
Calories 112kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.1g 0.98g Couscous
Fiber 1.4g 15.1g Rye
Calcium 8mg 24mg Rye
Iron 0.38mg 2.63mg Rye
Magnesium 8mg 110mg Rye
Phosphorus 22mg 332mg Rye
Potassium 58mg 510mg Rye
Sodium 5mg 2mg Rye
Zinc 0.26mg 2.65mg Rye
Copper 0.041mg 0.367mg Rye
Manganese 0.084mg 2.577mg Rye
Selenium 27.5µg 13.9µg Couscous
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.13mg 0.85mg Rye
Vitamin B1 0.063mg 0.316mg Rye
Vitamin B2 0.027mg 0.251mg Rye
Vitamin B3 0.983mg 4.27mg Rye
Vitamin B5 0.371mg 1.456mg Rye
Vitamin B6 0.051mg 0.294mg Rye
Folate 15µg 38µg Rye
Choline 3.3mg 30.4mg Rye
Vitamin K 0.1µg 5.9µg Rye
Tryptophan 0.049mg 0.108mg Rye
Threonine 0.1mg 0.289mg Rye
Isoleucine 0.147mg 0.208mg Rye
Leucine 0.259mg 0.563mg Rye
Lysine 0.073mg 0.286mg Rye
Methionine 0.059mg 0.153mg Rye
Phenylalanine 0.184mg 0.435mg Rye
Valine 0.162mg 0.317mg Rye
Histidine 0.077mg 0.189mg Rye
Saturated Fat 0.029g 0.197g Couscous
Monounsaturated Fat 0.022g 0.208g Rye
Polyunsaturated fat 0.064g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Rye
Minerals Daily Need Coverage Score
22%
Couscous
98%
Rye

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)

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.