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

Rice vs. Couscous — In-Depth Nutrition Comparison

Compare

The main differences between rice and couscous

  • Rice is richer in manganese, folate, iron, and vitamin B1, yet couscous is richer in selenium.
  • Daily need coverage for selenium for couscous is 36% higher.
  • Rice contains 6 times more manganese than couscous. Rice contains 0.472mg of manganese, while couscous contains 0.084mg.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Couscous, cooked.

Infographic

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.
Rice
Rice
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 +50%
Contains more CalciumCalcium +25%
Contains more IronIron +215.8%
Contains more CopperCopper +68.3%
Contains more ZincZinc +88.5%
Contains more PhosphorusPhosphorus +95.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +461.9%
Contains more PotassiumPotassium +65.7%
Contains more SeleniumSelenium +266.7%

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.
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin B1Vitamin B1 +158.7%
Contains more Vitamin B3Vitamin B3 +50.2%
Contains more Vitamin B6Vitamin B6 +82.4%
Contains more FolateFolate +286.7%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.371mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Couscous DV% diff.
Selenium 7.5µg 27.5µg 36%
Manganese 0.472mg 0.084mg 17%
Folate 58µg 15µg 11%
Iron 1.2mg 0.38mg 10%
Vitamin B1 0.163mg 0.063mg 8%
Fiber 0.4g 1.4g 4%
Copper 0.069mg 0.041mg 3%
Phosphorus 43mg 22mg 3%
Vitamin B3 1.476mg 0.983mg 3%
Vitamin B6 0.093mg 0.051mg 3%
Protein 2.69g 3.79g 2%
Carbs 28.17g 23.22g 2%
Zinc 0.49mg 0.26mg 2%
Calories 130kcal 112kcal 1%
Magnesium 12mg 8mg 1%
Potassium 35mg 58mg 1%
Vitamin E 0.04mg 0.13mg 1%
Vitamin B2 0.013mg 0.027mg 1%
Protein per 100 calories 2.1g 3.4g N/A
Calories per 10 g protein 483kcal 296kcal N/A
Weight per 100 calories 77g 89g N/A
Fats 0.28g 0.16g 0%
Net carbs 27.77g 21.82g N/A
Calcium 10mg 8mg 0%
Sugar 0.05g 0.1g N/A
Sodium 1mg 5mg 0%
Vitamin B5 0.39mg 0.371mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 2.1mg 3.3mg 0%
Saturated fat 0.077g 0.029g 0%
Monounsaturated fat 0.088g 0.022g 0%
Polyunsaturated fat 0.076g 0.064g 0%
Tryptophan 0.031mg 0.049mg 0%
Threonine 0.096mg 0.1mg 0%
Isoleucine 0.116mg 0.147mg 0%
Leucine 0.222mg 0.259mg 0%
Lysine 0.097mg 0.073mg 0%
Methionine 0.063mg 0.059mg 0%
Phenylalanine 0.144mg 0.184mg 0%
Valine 0.164mg 0.162mg 0%
Histidine 0.063mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +75%
Contains more CarbsCarbs +21.3%
Contains more OtherOther +61.5%
Contains more ProteinProtein +40.9%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +300%
Contains more Poly. FatPolyunsaturated fat +18.8%
Contains less Sat. FatSaturated fat -62.3%

People also compare

Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat
Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oats
Oats

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.