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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.

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

Infographic

Rye 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
Rye
8
:
Contains more Iron +592.1%
Contains more Calcium +200%
Contains more Potassium +779.3%
Contains more Magnesium +1275%
Contains more Copper +795.1%
Contains more Zinc +919.2%
Contains more Phosphorus +1409.1%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +592.1%
Contains more Calcium +200%
Contains more Potassium +779.3%
Contains more Magnesium +1275%
Contains more Copper +795.1%
Contains more Zinc +919.2%
Contains more Phosphorus +1409.1%
Contains less Sodium -60%

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 Vitamin K +5800%
Contains more Folate +153.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 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 Vitamin K +5800%
Contains more Folate +153.3%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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 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)

All nutrients comparison - raw data values

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

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.