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  6. Rice pudding vs. Couscous

Rice pudding vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between rice pudding and couscous?

  • Rice pudding is higher in vitamin B12, calcium, phosphorus, vitamin B2, and vitamin D; however, couscous is richer in selenium and fiber.
  • Couscous's daily need coverage for selenium is 47% more.
  • Couscous has less saturated fat.

We used Puddings, rice, dry mix, prepared with 2% milk and Couscous, cooked types in this article.

Infographic

Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
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 MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +124.1%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +295.5%
Contains more CopperCopper +127.8%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +47.4%
Contains more SeleniumSelenium +1347.4%
~equal in Iron ~0.38mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +422.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +121.9%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more FolateFolate +275%

All nutrients comparison - raw data values

Nutrient Rice pudding Couscous DV% diff.
Selenium 1.9µg 27.5µg 47%
Calcium 105mg 8mg 10%
Vitamin B12 0.24µg 0µg 10%
Phosphorus 87mg 22mg 9%
Vitamin B2 0.141mg 0.027mg 9%
Fiber 0.1g 1.4g 5%
Vitamin A 46µg 0µg 5%
Sodium 109mg 5mg 5%
Vitamin D 34IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Saturated fat 0.967g 0.029g 4%
Vitamin B3 0.443mg 0.983mg 3%
Folate 4µg 15µg 3%
Copper 0.018mg 0.041mg 3%
Potassium 130mg 58mg 2%
Fats 1.63g 0.16g 2%
Cholesterol 6mg 0mg 2%
Vitamin B5 0.288mg 0.371mg 2%
Choline 3.3mg 1%
Zinc 0.38mg 0.26mg 1%
Monounsaturated fat 0.441g 0.022g 1%
Vitamin E 0.13mg 1%
Magnesium 13mg 8mg 1%
Manganese 0.057mg 0.084mg 1%
Protein 3.29g 3.79g 1%
Vitamin B1 0.075mg 0.063mg 1%
Carbs 20.81g 23.22g 1%
Vitamin B6 0.035mg 0.051mg 1%
Vitamin C 0.7mg 0mg 1%
Calories 111kcal 112kcal 0%
Net carbs 20.71g 21.82g N/A
Iron 0.37mg 0.38mg 0%
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.06g 0.064g 0%
Tryptophan 0.039mg 0.049mg 0%
Threonine 0.126mg 0.1mg 0%
Isoleucine 0.169mg 0.147mg 0%
Leucine 0.273mg 0.259mg 0%
Lysine 0.221mg 0.073mg 0%
Methionine 0.07mg 0.059mg 0%
Phenylalanine 0.135mg 0.184mg 0%
Valine 0.187mg 0.162mg 0%
Histidine 0.075mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 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 +918.8%
Contains more OtherOther +223.1%
Contains more ProteinProtein +15.2%
Contains more CarbsCarbs +11.6%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 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 +1904.5%
Contains less Sat. FatSaturated fat -97%
~equal in Polyunsaturated fat ~0.064g

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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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.