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  6. Couscous vs. Wild rice

Couscous vs. Wild rice — In-Depth Nutrition Comparison

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How are Couscous and Wild rice different?

  • Couscous has more Selenium, however, Wild rice is richer in Zinc, Copper, Manganese, Phosphorus, Vitamin B6, and Magnesium.
  • Couscous covers your daily need of Selenium 49% more than Wild rice.

Couscous, cooked and Wild rice, cooked types were used in this article.

Infographic

Couscous vs Wild rice 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.
Couscous
Couscous
2
:
8
Wild rice
Wild rice
Contains more Calcium +166.7%
Contains more Selenium +3337.5%
Contains more Iron +57.9%
Contains more Magnesium +300%
Contains more Phosphorus +272.7%
Contains more Potassium +74.1%
Contains less Sodium -40%
Contains more Zinc +415.4%
Contains more Copper +195.1%
Contains more Manganese +235.7%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +166.7%
Contains more Selenium +3337.5%
Contains more Iron +57.9%
Contains more Magnesium +300%
Contains more Phosphorus +272.7%
Contains more Potassium +74.1%
Contains less Sodium -40%
Contains more Zinc +415.4%
Contains more Copper +195.1%
Contains more Manganese +235.7%

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.
Couscous
Couscous
2
:
7
Wild rice
Wild rice
Contains more Vitamin B1 +21.2%
Contains more Vitamin B5 +140.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B2 +222.2%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B6 +164.7%
Contains more Folate +73.3%
Contains more Vitamin K +400%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B5 +140.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B2 +222.2%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B6 +164.7%
Contains more Folate +73.3%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Wild rice
Wild rice
Contains more Fats +112.5%
Contains more Other +53.8%
Equal in Protein - 3.99
Equal in Carbs - 21.34
Equal in Water - 73.93
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +112.5%
Contains more Other +53.8%
Equal in Protein - 3.99
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Wild rice
Wild rice
Contains less Saturated Fat -40.8%
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +232.8%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -40.8%
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +232.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Wild rice
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 Wild rice Opinion
Net carbs 21.82g 19.54g Couscous
Protein 3.79g 3.99g Wild rice
Fats 0.16g 0.34g Wild rice
Carbs 23.22g 21.34g Couscous
Calories 112kcal 101kcal Couscous
Fructose 0.2g Wild rice
Sugar 0.1g 0.73g Couscous
Fiber 1.4g 1.8g Wild rice
Calcium 8mg 3mg Couscous
Iron 0.38mg 0.6mg Wild rice
Magnesium 8mg 32mg Wild rice
Phosphorus 22mg 82mg Wild rice
Potassium 58mg 101mg Wild rice
Sodium 5mg 3mg Wild rice
Zinc 0.26mg 1.34mg Wild rice
Copper 0.041mg 0.121mg Wild rice
Manganese 0.084mg 0.282mg Wild rice
Selenium 27.5µg 0.8µg Couscous
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.13mg 0.24mg Wild rice
Vitamin B1 0.063mg 0.052mg Couscous
Vitamin B2 0.027mg 0.087mg Wild rice
Vitamin B3 0.983mg 1.287mg Wild rice
Vitamin B5 0.371mg 0.154mg Couscous
Vitamin B6 0.051mg 0.135mg Wild rice
Folate 15µg 26µg Wild rice
Vitamin K 0.1µg 0.5µg Wild rice
Tryptophan 0.049mg 0.049mg
Threonine 0.1mg 0.127mg Wild rice
Isoleucine 0.147mg 0.167mg Wild rice
Leucine 0.259mg 0.276mg Wild rice
Lysine 0.073mg 0.17mg Wild rice
Methionine 0.059mg 0.119mg Wild rice
Phenylalanine 0.184mg 0.195mg Wild rice
Valine 0.162mg 0.232mg Wild rice
Histidine 0.077mg 0.104mg Wild rice
Saturated Fat 0.029g 0.049g Couscous
Monounsaturated Fat 0.022g 0.05g Wild rice
Polyunsaturated fat 0.064g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
22%
Couscous
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 8)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.3)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.02g)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.