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  6. Couscous vs. Wild rice raw

Couscous vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between couscous and wild rice raw?

  • Couscous is higher in selenium; however, wild rice raw is richer in phosphorus, manganese, copper, zinc, magnesium, vitamin B3, vitamin B6, folate, and iron.
  • Wild rice raw's daily need coverage for phosphorus is 59% more.
  • Wild rice raw contains 10 times less selenium than couscous. Couscous contains 27.5µg of selenium, while wild rice raw contains 2.8µg.

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

Infographic

Couscous vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +882.1%
Contains more MagnesiumMagnesium +2112.5%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +636.2%
Contains more IronIron +415.8%
Contains more CopperCopper +1178%
Contains more ZincZinc +2192.3%
Contains more PhosphorusPhosphorus +1868.2%
Contains more ManganeseManganese +1482.1%

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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +530.8%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B2Vitamin B2 +870.4%
Contains more Vitamin B3Vitamin B3 +584.9%
Contains more Vitamin B5Vitamin B5 +189.5%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +533.3%
Contains more CholineCholine +960.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Wild rice raw DV% diff.
Phosphorus 22mg 433mg 59%
Copper 0.041mg 0.524mg 54%
Manganese 0.084mg 1.329mg 54%
Zinc 0.26mg 5.96mg 52%
Selenium 27.5µg 2.8µg 45%
Magnesium 8mg 177mg 40%
Vitamin B3 0.983mg 6.733mg 36%
Vitamin B6 0.051mg 0.391mg 26%
Protein 3.79g 14.73g 22%
Folate 15µg 95µg 20%
Iron 0.38mg 1.96mg 20%
Fiber 1.4g 6.2g 19%
Vitamin B2 0.027mg 0.262mg 18%
Carbs 23.22g 74.9g 17%
Vitamin B5 0.371mg 1.074mg 14%
Calories 112kcal 357kcal 12%
Potassium 58mg 427mg 11%
Choline 3.3mg 35mg 6%
Vitamin E 0.13mg 0.82mg 5%
Polyunsaturated fat 0.064g 0.676g 4%
Vitamin B1 0.063mg 0.115mg 4%
Vitamin K 0.1µg 1.9µg 2%
Calcium 8mg 21mg 1%
Saturated fat 0.029g 0.156g 1%
Fats 0.16g 1.08g 1%
Net carbs 21.82g 68.7g N/A
Sugar 0.1g 2.5g N/A
Sodium 5mg 7mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.022g 0.159g 0%
Tryptophan 0.049mg 0.179mg 0%
Threonine 0.1mg 0.469mg 0%
Isoleucine 0.147mg 0.618mg 0%
Leucine 0.259mg 1.018mg 0%
Lysine 0.073mg 0.629mg 0%
Methionine 0.059mg 0.438mg 0%
Phenylalanine 0.184mg 0.721mg 0%
Valine 0.162mg 0.858mg 0%
Histidine 0.077mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +835.2%
Contains more ProteinProtein +288.7%
Contains more FatsFats +575%
Contains more CarbsCarbs +222.6%
Contains more OtherOther +488.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +622.7%
Contains more Poly. FatPolyunsaturated fat +956.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.