Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Couscous, dry
  5. Compare
  6. Couscous, dry vs. Brown rice

Couscous, dry vs. Brown rice — In-Depth Nutrition Comparison

Compare

A recap on differences between couscous, dry and brown rice

  • Couscous, dry is higher in vitamin B5, copper, fiber, phosphorus, iron, and vitamin B3, yet brown rice is higher in manganese.
  • Couscous, dry covers your daily vitamin B5 needs 17% more than brown rice.
  • Couscous, dry contains 8 times more calcium than brown rice. While couscous, dry contains 24mg of calcium, brown rice contains only 3mg.

Food varieties used in this article are Couscous, dry and Rice, brown, long-grain, cooked.

Infographic

Couscous, dry vs Brown 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 7.2% 15% 41% 82% 23% 73% 1.3% 102% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +12.8%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +93%
Contains more IronIron +92.9%
Contains more CopperCopper +133%
Contains more ZincZinc +16.9%
Contains more PhosphorusPhosphorus +65%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +24.9%

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 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% 0% 0% 41% 18% 65% 75% 25% 0% 0% 15% 0%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B5Vitamin B5 +227.1%
Contains more FolateFolate +122.2%
Contains more Vitamin B6Vitamin B6 +11.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous, dry Brown rice DV% diff.
Protein 12.76g 2.74g 20%
Vitamin B5 1.243mg 0.38mg 17%
Carbs 77.43g 25.58g 17%
Copper 0.247mg 0.106mg 16%
Fiber 5g 1.6g 14%
Calories 376kcal 123kcal 13%
Selenium 5.8µg 11%
Phosphorus 170mg 103mg 10%
Starch 24.79g 10%
Manganese 0.78mg 0.974mg 8%
Iron 1.08mg 0.56mg 7%
Vitamin B3 3.49mg 2.561mg 6%
Folate 20µg 9µg 3%
Calcium 24mg 3mg 2%
Potassium 166mg 86mg 2%
Choline 9.2mg 2%
Saturated fat 0.117g 0.26g 1%
Monounsaturated fat 0.089g 0.369g 1%
Vitamin B6 0.11mg 0.123mg 1%
Polyunsaturated fat 0.252g 0.366g 1%
Vitamin B2 0.078mg 0.069mg 1%
Vitamin B1 0.163mg 0.178mg 1%
Vitamin E 0.17mg 1%
Zinc 0.83mg 0.71mg 1%
Magnesium 44mg 39mg 1%
Fats 0.64g 0.97g 1%
Net carbs 72.43g 23.98g N/A
Sugar 0.24g N/A
Sodium 10mg 4mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.163mg 0.033mg 0%
Threonine 0.337mg 0.095mg 0%
Isoleucine 0.493mg 0.109mg 0%
Leucine 0.872mg 0.214mg 0%
Lysine 0.245mg 0.099mg 0%
Methionine 0.199mg 0.058mg 0%
Phenylalanine 0.62mg 0.133mg 0%
Valine 0.544mg 0.151mg 0%
Histidine 0.259mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 77% 9%
Protein: 12.76 g
Fats: 0.64 g
Carbs: 77.43 g
Water: 8.56 g
Other: 0.61 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +365.7%
Contains more CarbsCarbs +202.7%
Contains more OtherOther +38.6%
Contains more FatsFats +51.6%
Contains more WaterWater +720.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.089 g
Polyunsaturated fat: Poly. Fat 0.252 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -55%
Contains more Mono. FatMonounsaturated fat +314.6%
Contains more Poly. FatPolyunsaturated fat +45.2%

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, dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169699/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.