Rye vs. Couscous — In-Depth Nutrition Comparison
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Differences between rye and couscous
- Rye has more manganese, fiber, phosphorus, copper, iron, magnesium, zinc, vitamin B5, and vitamin B1, while couscous has more selenium.
- Rye's daily need coverage for manganese is 108% higher.
- Couscous contains 15 times less phosphorus than rye. Rye contains 332mg of phosphorus, while couscous contains 22mg.
- Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of couscous is 65.
The food types used in this comparison are Rye grain and Couscous, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1275% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +779.3% |
| Contains more IronIron | +592.1% |
| Contains more CopperCopper | +795.1% |
| Contains more ZincZinc | +919.2% |
| Contains more PhosphorusPhosphorus | +1409.1% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +2967.9% |
| Contains more SeleniumSelenium | +97.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +553.8% |
| Contains more Vitamin B1Vitamin B1 | +401.6% |
| Contains more Vitamin B2Vitamin B2 | +829.6% |
| Contains more Vitamin B3Vitamin B3 | +334.4% |
| Contains more Vitamin B5Vitamin B5 | +292.5% |
| Contains more Vitamin B6Vitamin B6 | +476.5% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more FolateFolate | +153.3% |
| Contains more CholineCholine | +821.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.084mg | 108% |
| Fiber | 15.1g | 1.4g | 55% |
| Phosphorus | 332mg | 22mg | 44% |
| Copper | 0.367mg | 0.041mg | 36% |
| Iron | 2.63mg | 0.38mg | 28% |
| Selenium | 13.9µg | 27.5µg | 25% |
| Magnesium | 110mg | 8mg | 24% |
| Vitamin B5 | 1.456mg | 0.371mg | 22% |
| Zinc | 2.65mg | 0.26mg | 22% |
| Vitamin B3 | 4.27mg | 0.983mg | 21% |
| Vitamin B1 | 0.316mg | 0.063mg | 21% |
| Vitamin B6 | 0.294mg | 0.051mg | 19% |
| Carbs | 75.86g | 23.22g | 18% |
| Vitamin B2 | 0.251mg | 0.027mg | 17% |
| Potassium | 510mg | 58mg | 13% |
| Protein | 10.34g | 3.79g | 13% |
| Calories | 338kcal | 112kcal | 11% |
| Folate | 38µg | 15µg | 6% |
| Vitamin E | 0.85mg | 0.13mg | 5% |
| Polyunsaturated fat | 0.767g | 0.064g | 5% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Choline | 30.4mg | 3.3mg | 5% |
| Calcium | 24mg | 8mg | 2% |
| Fats | 1.63g | 0.16g | 2% |
| Saturated fat | 0.197g | 0.029g | 1% |
| Net carbs | 60.76g | 21.82g | N/A |
| Sugar | 0.98g | 0.1g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.208g | 0.022g | 0% |
| Tryptophan | 0.108mg | 0.049mg | 0% |
| Threonine | 0.289mg | 0.1mg | 0% |
| Isoleucine | 0.208mg | 0.147mg | 0% |
| Leucine | 0.563mg | 0.259mg | 0% |
| Lysine | 0.286mg | 0.073mg | 0% |
| Methionine | 0.153mg | 0.059mg | 0% |
| Phenylalanine | 0.435mg | 0.184mg | 0% |
| Valine | 0.317mg | 0.162mg | 0% |
| Histidine | 0.189mg | 0.077mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +172.8% |
| Contains more FatsFats | +918.8% |
| Contains more CarbsCarbs | +226.7% |
| Contains more OtherOther | +503.8% |
| Contains more WaterWater | +584.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +845.5% |
| Contains more Poly. FatPolyunsaturated fat | +1098.4% |
| Contains less Sat. FatSaturated fat | -85.3% |
