Rice vs. Couscous — Health Impact and Nutrition Comparison

by Arpi Gasparyan | Last updated on January 27, 2023

Medically reviewed by Igor Bussel

Couscous vs. Rice

Summary

A 100g of rice contains 6g more net carbs and 0.12g more fats, whereas couscous contains 1.1g more proteins and 1g more dietary fiber.

Couscous is richer in most B complex vitamins, whereas rice is richer in most minerals.

Brown rice and whole-wheat couscous are healthier than refined white rice and couscous.

Introduction

This article compares two well-known dishes: rice and couscous. Rice is one of the most consumed staple dishes worldwide. Couscous is the national dish of several countries, cooked in many different ways, made from durum wheat semolina granules, and topped with stew.

Classification

Durum wheat (Triticum durum), the main ingredient of couscous, belongs to the Triticum genus, Pooideae subfamily.

Rice (Oryza sativa) is the seed of swamp grass belonging to the Oryza genus.

Both wheat and rice belong to the Poaceae or Gramineae family, also known as grasses, and include corn, wheat, millets, rye, and barley.

Varieties & Types

Rice is classified by its kernel size: long-grain (jasmine and basmati rice), medium-grain (risotto rice: carnaroli and arborio, japonica rice, forbidden black rice), and short-grain (sushi rice and glutinous rice).

Rice color differs due to the degree of milling or hulling: white rice has the hull, bran, and germ removed, while brown, red, and black rice have only their hulls removed. The hull is removed in all types of rice, as it’s inedible. Interestingly, wild rice isn't related to rice species.

The main varieties of couscous are Moroccan (the smallest variety, cooks quickly), Israeli or pearl (larger than Moroccan and takes longer to cook), and Lebanese (the largest variety, takes the longest to cook).

Couscous can also be whole-wheat, which is considered the healthiest type.

Nutrition

The nutritional values in this article are presented for cooked couscous and long-grain white rice enriched with iron, vitamins B1, B3, and folate.

Macronutrients and Calories

Rice is slightly denser in macronutrients than couscous: cooked rice consists of 68.4% water, whereas cooked couscous consists of 72.6% water.

A 100g of rice contains 6g more net carbs and 0.12g more fats, whereas couscous contains 1.1g more proteins and 1g more dietary fiber.

The average serving size of rice and couscous is one cup, which equals ~157g. A cup of brown rice equals to ~202g.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rice

Protein: 2.69 g

Fats: 0.28 g

Carbs: 28.17 g

Water: 68.44 g

Other: 0.42 g

Couscous

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

Calories

A 100g of couscous, brown rice, and white rice provide 112, 123, and 130 calories, respectively.

Therefore, one cup of couscous provides 172 calories, one cup of white rice provides 205 calories, and one cup of brown rice provides 248.

Protein

Couscous is richer in proteins: 100g of couscous contains 3.8g of proteins, whereas rice contains 2.7g.

Fats

Both couscous and rice are very low in fats, containing below 1g of fats per serving.

Carbohydrates

Couscous contains 6g less net carbs and 1g more dietary fiber than white rice. Couscous and brown rice have similar carb contents.

A 100g of couscous contains 23.22g of carbs, 1.4g of which is dietary fiber and 21.82g are net carbs.

A 100g of white rice contains 28.17g of carbs, 0.4g of which is dietary fiber and 27.77g are net carbs.

A 100g of brown rice contains 25.58g of carbs, 1.6g of which is dietary fiber and 23.98g are net carbs.

Vitamins

Rice and couscous are good sources of B complex vitamins. Couscous and unenriched rice contain similar quantities of B complex vitamins.

However, enriched rice contains 3.9 times more folate or vitamin B9, 2.6 times more vitamin B1, and 1.5 times more vitamin B3.

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

Couscous

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	+∞%
Contains more CholineCholine	+57.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.371mg

~equal in Vitamin B12 ~0µg

Minerals

Rice and couscous are not particularly mineral-rich either.

However, enriched rice is three times richer in iron than couscous. A 100g of rice contains 1.2mg of iron, whereas one cup contains 1.9mg.

Rice is comparably higher in calcium, magnesium, manganese, phosphorus, zinc, and copper and lower in sodium, while couscous is higher in iron, selenium, and potassium.

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

Couscous

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%

Glycemic Index

The glycemic index (GI) value of couscous is 65, considered medium; the glycemic load of couscous is 22, considered high. For a detailed article about couscous types and their glycemic indices, you can visit here.

Rice has a wide range of glycemic indices, from medium to high. Long-grain white rice has a mean GI value of 62, whereas instant and basmati rice have a mean GI value of 60. Jasmine rice has a mean GI value of 89. Brown rice has a mean GI value of 66, and Arborio (short-grain) rice has a mean GI value of 69 (1).

Rice has a glycemic load of 26, which is considered high.

Insulin Index

The insulin index of couscous is 84.

The insulin index of white rice is 79, whereas the insulin index of brown rice is 62. Basmati and jasmine rice have an insulin index of 57 and 76, respectively.

Acidity

The pH value of cooked white rice is 6.00 - 6.70, whereas brown rice’s is 6.20 - 6.80 (2).

One study has evaluated the pH value of semolina, the main ingredient of couscous, to be ~6.20 - 6.40 (3).

Acidity can also be measured using the PRAL value, which indicates how much base or acid the food produces in the organism.

The PRAL value of couscous is 1.1, whereas the PRAL value of rice is 1.7. Both foods are considered acidic or acid-producing.

Weight Loss & Diets

Couscous is a better choice for low-carb, low-calorie, and high-fiber diets than white rice.

Both are equally very low in fats and can be consumed during low-fat diets.

Both rice and couscous are allowed during the DASH diet.

Couscous and brown rice may be consumed during the Mediterranean and anti-inflammatory diets; however, white rice is not recommended.

White rice is one of the main foods in the BRAT diet, which was recommended for diarrhea, nausea, and vomiting; nonetheless, the diet does not always work and may even lead to malnutrition.

According to several studies, long-term white rice (but not brown, mixed, or multi-grain rice) consumption may lead to body weight gain; meanwhile, brown rice may lead to weight loss (4, 5, 6).

Health Impact

Brown rice and whole-wheat couscous are healthier than white rice and couscous. Refined rice and couscous are lower in dietary fiber, antioxidants, minerals, and vitamins.

Cardiovascular Health

Several studies suggest that long-term white and brown rice consumption doesn’t increase heart disease risks. However, several other studies suggest that long-term increased white rice intake may increase the risk of type 2 diabetes and metabolic syndrome (7, 8, 9).

Couscous’s dietary fiber and selenium contents determine the food’s effects on the heart. Whole-wheat couscous has a higher dietary fiber content; intake of whole-wheat products may lower the risk of heart disease, hypertension, and all-cause mortality (10, 11, 12). Couscous is rich in selenium, an essential nutrient with immunity-boosting, antioxidant, and heart health-promoting properties.

Selenium deficiency is associated with various heart disease risks: coronary heart disease, heart failure, atherosclerosis, myocardial infarction, etc. (13, 14).

Diabetes

Long-term regular white rice consumption is associated with an increased risk of type 2 diabetes. The risk is likely more significant in South Asian countries.

Substituting refined white rice with whole-grain brown rice may reduce the risk of developing type 2 diabetes and positively affect blood glucose levels (15, 16, 17, 18).

Couscous is also associated with an increased risk of type 2 diabetes; however, choosing whole-wheat couscous over refined one is advocated (19).

Digestive Health

Brown rice, couscous, and whole-wheat couscous are good sources of dietary fiber.

Dietary fiber may relieve functional constipation by acting as a bulking agent, improving regularity, and decreasing intestinal transit time (20).

Dietary fiber may also be protective against certain gut diseases, such as duodenal ulcers, gastroesophageal reflux disease or GERD, hemorrhoids, colon cancer, diverticulitis, and irritable bowel disease (21, 22, 23).

Cancer

Even though rice is high in arsenic, several studies suggest white and brown rice do not increase the risk of developing cancer, especially lung, kidney, or pancreatic cancer (24, 25, 26).

Selenium, present in couscous, may lower the risk of certain cancers. According to a meta-analysis, elevated selenium intake is associated with lowered breast, lung, esophagus, stomach, and prostate cancer risks. On the other hand, several studies suggest selenium may increase the risk of skin, prostate cancers, and squamous-cell carcinoma (27, 28, 29, 30).

Metal poisoning

Several heavy metals have been reported to be present in brown and white rice, including arsenic, cadmium, lead, and chromium; the codex standard has only been exceeded for arsenic concentrations.

The germ layer in brown rice retains inorganic arsenic, leading to a higher arsenic concentration level than in white rice (31).

According to the WHO, long-term arsenic exposure may lead to bladder and lung cancers and skin lesions. Additionally, arsenic is linked to cardiovascular disease, diabetes, adverse pregnancy outcomes, and neurocognitive defects in children (32).

Gluten-related disorders & Type 1 Diabetes

Gluten is a protein naturally present in wheat, rye, and barley.

Couscous consumption for people with gluten-related disorders such as Coeliac disease, non-coeliac gluten sensitivity, wheat allergy, dermatitis herpetiformis, and gluten ataxia will likely trigger the disease and lead to various symptoms.

The most common of them, Coeliac disease, usually manifests with diarrhea (sometimes constipation), bloating, abdominal distension, weight loss or failure to gain weight, anemia, etc. (33, 34).

Celiac disease and type 1 diabetes often occur together, and a gluten-free diet has shown some beneficial effects on diabetes symptoms (35).

Sources.

Author name: Arpi Gasparyan

Education: General Medicine at YSMU

Last updated: January 27, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rice

Saturated Fat: Sat. Fat 0.077 g

Monounsaturated Fat: Mono. Fat 0.088 g

Polyunsaturated fat: Poly. Fat 0.076 g

Couscous

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Glycemic Index
Lower in price
Rich in minerals
Lower in Saturated Fat
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet

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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

12%

Minerals Daily Need Coverage Score

22%

Comparison summary

Which food is lower in Sugar?

Rice is lower in Sugar (difference - 0.05g)

Which food contains less Sodium?

Rice contains less Sodium (difference - 4mg)

Which food is lower in glycemic index?

Rice is lower in glycemic index (difference - 5)

Which food is cheaper?

Rice is cheaper (difference - $0.3)

Which food is richer in minerals?

Rice is relatively richer in minerals

Which food is lower in Saturated Fat?

Couscous is lower in Saturated Fat (difference - 0.048g)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Rice vs. Couscous — Health Impact and Nutrition Comparison

Couscous vs. Rice

Summary

Introduction

Classification

Varieties & Types

Nutrition

Macronutrients and Calories

Macronutrient Comparison

Calories

Protein

Fats

Carbohydrates

Vitamins

Vitamin Comparison

Minerals

Mineral Comparison

Glycemic Index

Insulin Index

Acidity

Weight Loss & Diets

Health Impact

Cardiovascular Health

Diabetes

Digestive Health

Cancer

Metal poisoning

Gluten-related disorders & Type 1 Diabetes

Sources.

Infographic

Fat Type Comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References