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  6. Glutinous rice vs. Couscous

Glutinous rice vs. Couscous — In-Depth Nutrition Comparison

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The main differences between Glutinous rice and Couscous

  • Glutinous rice is richer in Manganese, yet Couscous is richer in Selenium.
  • Daily need coverage for Selenium from Couscous is 40% higher.
  • Glutinous rice contains 3 times more Manganese than Couscous. Glutinous rice contains 0.262mg of Manganese, while Couscous contains 0.084mg.

Food types used in this article are Rice, white, glutinous, unenriched, cooked and Couscous, cooked.

Infographic

Glutinous rice vs Couscous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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%
Contains more CopperCopper +19.5%
Contains more ZincZinc +57.7%
Contains more ManganeseManganese +211.9%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +480%
Contains more IronIron +171.4%
Contains more PhosphorusPhosphorus +175%
Contains more SeleniumSelenium +391.1%
~equal in Sodium ~5mg

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more Vitamin B6Vitamin B6 +96.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +57.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +18.8%
Contains more ProteinProtein +87.6%
Contains more CarbsCarbs +10.1%
Contains more OtherOther +271.4%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +218.2%
Contains less Sat. FatSaturated Fat -25.6%
~equal in Polyunsaturated fat ~0.064g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Glutinous rice Couscous
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Glutinous rice Couscous Opinion
Calories 97kcal 112kcal Couscous
Protein 2.02g 3.79g Couscous
Fats 0.19g 0.16g Glutinous rice
Net carbs 20.09g 21.82g Couscous
Carbs 21.09g 23.22g Couscous
Magnesium 5mg 8mg Couscous
Calcium 2mg 8mg Couscous
Potassium 10mg 58mg Couscous
Iron 0.14mg 0.38mg Couscous
Sugar 0.05g 0.1g Glutinous rice
Fiber 1g 1.4g Couscous
Copper 0.049mg 0.041mg Glutinous rice
Zinc 0.41mg 0.26mg Glutinous rice
Phosphorus 8mg 22mg Couscous
Sodium 5mg 5mg
Vitamin E 0.04mg 0.13mg Couscous
Manganese 0.262mg 0.084mg Glutinous rice
Selenium 5.6µg 27.5µg Couscous
Vitamin B1 0.02mg 0.063mg Couscous
Vitamin B2 0.013mg 0.027mg Couscous
Vitamin B3 0.29mg 0.983mg Couscous
Vitamin B5 0.215mg 0.371mg Couscous
Vitamin B6 0.026mg 0.051mg Couscous
Vitamin K 0µg 0.1µg Couscous
Folate 1µg 15µg Couscous
Choline 2.1mg 3.3mg Couscous
Saturated Fat 0.039g 0.029g Couscous
Monounsaturated Fat 0.07g 0.022g Glutinous rice
Polyunsaturated fat 0.069g 0.064g Glutinous rice
Tryptophan 0.023mg 0.049mg Couscous
Threonine 0.072mg 0.1mg Couscous
Isoleucine 0.087mg 0.147mg Couscous
Leucine 0.167mg 0.259mg Couscous
Lysine 0.073mg 0.073mg
Methionine 0.047mg 0.059mg Couscous
Phenylalanine 0.108mg 0.184mg Couscous
Valine 0.123mg 0.162mg Couscous
Histidine 0.047mg 0.077mg Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Glutinous rice
7%
Couscous
Minerals Daily Need Coverage Score
11%
Glutinous rice
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Couscous
Couscous is relatively richer in minerals
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.