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Rice vs Couscous - In-Depth Nutrition Comparison

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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 from 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
7
:
Contains more Iron +215.8%
Contains more Calcium +25%
Contains more Magnesium +50%
Contains more Copper +68.3%
Contains more Zinc +88.5%
Contains more Phosphorus +95.5%
Contains less Sodium -80%
Contains more Potassium +65.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +215.8%
Contains more Calcium +25%
Contains more Magnesium +50%
Contains more Copper +68.3%
Contains more Zinc +88.5%
Contains more Phosphorus +95.5%
Contains less Sodium -80%
Contains more Potassium +65.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
5
:
Contains more Vitamin B1 +158.7%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +82.4%
Contains more Folate +286.7%
Contains more Vitamin E +225%
Contains more Vitamin B2 +107.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.371
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Contains more Vitamin B1 +158.7%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B6 +82.4%
Contains more Folate +286.7%
Contains more Vitamin E +225%
Contains more Vitamin B2 +107.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.371

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Rice
7
Couscous
Mineral Summary Score
14
Rice
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Rice
23%
Couscous
Carbohydrates
28%
Rice
23%
Couscous
Fats
1%
Rice
1%
Couscous

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Couscous
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.05g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 5)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.3)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Couscous Opinion
Calories 130 112 Rice
Protein 2.69 3.79 Couscous
Fats 0.28 0.16 Rice
Vitamin C 0 0
Carbs 28.17 23.22 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.38 Rice
Calcium 10 8 Rice
Potassium 35 58 Couscous
Magnesium 12 8 Rice
Sugars 0.05 0.1 Rice
Fiber 0.4 1.4 Couscous
Copper 0.069 0.041 Rice
Zinc 0.49 0.26 Rice
Starch
Phosphorus 43 22 Rice
Sodium 1 5 Rice
Vitamin A 0 0
Vitamin E 0.04 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.163 0.063 Rice
Vitamin B2 0.013 0.027 Couscous
Vitamin B3 1.476 0.983 Rice
Vitamin B5 0.39 0.371 Rice
Vitamin B6 0.093 0.051 Rice
Vitamin B12 0 0
Vitamin K 0 0.1 Couscous
Folate 58 15 Rice
Trans Fat
Saturated Fat 0.077 0.029 Couscous
Monounsaturated Fat 0.088 0.022 Rice
Polyunsaturated fat 0.076 0.064 Rice
Tryptophan 0.031 0.049 Couscous
Threonine 0.096 0.1 Couscous
Isoleucine 0.116 0.147 Couscous
Leucine 0.222 0.259 Couscous
Lysine 0.097 0.073 Rice
Methionine 0.063 0.059 Rice
Phenylalanine 0.144 0.184 Couscous
Valine 0.164 0.162 Rice
Histidine 0.063 0.077 Couscous
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.