Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rye vs Couscous - In-Depth Nutrition Comparison

Compare

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.

The food types used in this comparison are Rye grain and Couscous, cooked.

Infographic

Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
Contains more Calcium +200%
Contains more Iron +592.1%
Contains more Magnesium +1275%
Contains more Phosphorus +1409.1%
Contains more Potassium +779.3%
Contains less Sodium -60%
Contains more Zinc +919.2%
Contains more Copper +795.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +200%
Contains more Iron +592.1%
Contains more Magnesium +1275%
Contains more Phosphorus +1409.1%
Contains more Potassium +779.3%
Contains less Sodium -60%
Contains more Zinc +919.2%
Contains more Copper +795.1%

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
Rye
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +553.8%
Contains more Vitamin B1 +401.6%
Contains more Vitamin B2 +829.6%
Contains more Vitamin B3 +334.4%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +476.5%
Contains more Folate +153.3%
Contains more Vitamin K +5800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +553.8%
Contains more Vitamin B1 +401.6%
Contains more Vitamin B2 +829.6%
Contains more Vitamin B3 +334.4%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +476.5%
Contains more Folate +153.3%
Contains more Vitamin K +5800%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Couscous Opinion
Net carbs 60.76g 21.82g Rye
Protein 10.34g 3.79g Rye
Fats 1.63g 0.16g Rye
Carbs 75.86g 23.22g Rye
Calories 338kcal 112kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 0.1g Couscous
Fiber 15.1g 1.4g Rye
Calcium 24mg 8mg Rye
Iron 2.63mg 0.38mg Rye
Magnesium 110mg 8mg Rye
Phosphorus 332mg 22mg Rye
Potassium 510mg 58mg Rye
Sodium 2mg 5mg Rye
Zinc 2.65mg 0.26mg Rye
Copper 0.367mg 0.041mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.13mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.063mg Rye
Vitamin B2 0.251mg 0.027mg Rye
Vitamin B3 4.27mg 0.983mg Rye
Vitamin B5 1.456mg 0.371mg Rye
Vitamin B6 0.294mg 0.051mg Rye
Folate 38µg 15µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0.1µg Rye
Tryptophan 0.108mg 0.049mg Rye
Threonine 0.289mg 0.1mg Rye
Isoleucine 0.208mg 0.147mg Rye
Leucine 0.563mg 0.259mg Rye
Lysine 0.286mg 0.073mg Rye
Methionine 0.153mg 0.059mg Rye
Phenylalanine 0.435mg 0.184mg Rye
Valine 0.317mg 0.162mg Rye
Histidine 0.189mg 0.077mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.197g 0.029g Couscous
Monounsaturated Fat 0.208g 0.022g Rye
Polyunsaturated fat 0.767g 0.064g Rye

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
7
Couscous
Mineral Summary Score
71
Rye
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 food.
Protein
62%
Rye
23%
Couscous
Carbohydrates
76%
Rye
23%
Couscous
Fats
8%
Rye
1%
Couscous

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 31)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.9)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.168g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.