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  6. Wild rice raw vs. Couscous

Wild rice raw vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Wild rice raw and Couscous?

  • Wild rice raw is higher in Phosphorus, Manganese, Copper, Zinc, Magnesium, Vitamin B3, Vitamin B6, Folate, and Iron, however, Couscous is richer in Selenium.
  • Wild rice raw's daily need coverage for Phosphorus is 59% more.
  • Couscous contains 23 times less Zinc than Wild rice raw. Wild rice raw contains 5.96mg of Zinc, while Couscous contains 0.26mg.

We used Wild rice, raw and Couscous, cooked types in this article.

Infographic

Wild rice raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wild rice raw
Wild rice raw
8
:
2
Couscous
Couscous
Contains more Calcium +162.5%
Contains more Iron +415.8%
Contains more Magnesium +2112.5%
Contains more Phosphorus +1868.2%
Contains more Potassium +636.2%
Contains more Zinc +2192.3%
Contains more Copper +1178%
Contains more Manganese +1482.1%
Contains less Sodium -28.6%
Contains more Selenium +882.1%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +162.5%
Contains more Iron +415.8%
Contains more Magnesium +2112.5%
Contains more Phosphorus +1868.2%
Contains more Potassium +636.2%
Contains more Zinc +2192.3%
Contains more Copper +1178%
Contains more Manganese +1482.1%
Contains less Sodium -28.6%
Contains more Selenium +882.1%

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.
Wild rice raw
Wild rice raw
9
:
0
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +530.8%
Contains more Vitamin B1 +82.5%
Contains more Vitamin B2 +870.4%
Contains more Vitamin B3 +584.9%
Contains more Vitamin B5 +189.5%
Contains more Vitamin B6 +666.7%
Contains more Folate +533.3%
Contains more Vitamin K +1800%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Couscous
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 +530.8%
Contains more Vitamin B1 +82.5%
Contains more Vitamin B2 +870.4%
Contains more Vitamin B3 +584.9%
Contains more Vitamin B5 +189.5%
Contains more Vitamin B6 +666.7%
Contains more Folate +533.3%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Couscous
Couscous
Contains more Protein +288.7%
Contains more Fats +575%
Contains more Carbs +222.6%
Contains more Other +488.5%
Contains more Water +835.2%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +288.7%
Contains more Fats +575%
Contains more Carbs +222.6%
Contains more Other +488.5%
Contains more Water +835.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +622.7%
Contains more Polyunsaturated fat +956.3%
Contains less Saturated Fat -81.4%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +622.7%
Contains more Polyunsaturated fat +956.3%
Contains less Saturated Fat -81.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Couscous
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Couscous Opinion
Net carbs 68.7g 21.82g Wild rice raw
Protein 14.73g 3.79g Wild rice raw
Fats 1.08g 0.16g Wild rice raw
Carbs 74.9g 23.22g Wild rice raw
Calories 357kcal 112kcal Wild rice raw
Sugar 2.5g 0.1g Couscous
Fiber 6.2g 1.4g Wild rice raw
Calcium 21mg 8mg Wild rice raw
Iron 1.96mg 0.38mg Wild rice raw
Magnesium 177mg 8mg Wild rice raw
Phosphorus 433mg 22mg Wild rice raw
Potassium 427mg 58mg Wild rice raw
Sodium 7mg 5mg Couscous
Zinc 5.96mg 0.26mg Wild rice raw
Copper 0.524mg 0.041mg Wild rice raw
Manganese 1.329mg 0.084mg Wild rice raw
Selenium 2.8µg 27.5µg Couscous
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.13mg Wild rice raw
Vitamin B1 0.115mg 0.063mg Wild rice raw
Vitamin B2 0.262mg 0.027mg Wild rice raw
Vitamin B3 6.733mg 0.983mg Wild rice raw
Vitamin B5 1.074mg 0.371mg Wild rice raw
Vitamin B6 0.391mg 0.051mg Wild rice raw
Folate 95µg 15µg Wild rice raw
Vitamin K 1.9µg 0.1µg Wild rice raw
Tryptophan 0.179mg 0.049mg Wild rice raw
Threonine 0.469mg 0.1mg Wild rice raw
Isoleucine 0.618mg 0.147mg Wild rice raw
Leucine 1.018mg 0.259mg Wild rice raw
Lysine 0.629mg 0.073mg Wild rice raw
Methionine 0.438mg 0.059mg Wild rice raw
Phenylalanine 0.721mg 0.184mg Wild rice raw
Valine 0.858mg 0.162mg Wild rice raw
Histidine 0.384mg 0.077mg Wild rice raw
Saturated Fat 0.156g 0.029g Couscous
Monounsaturated Fat 0.159g 0.022g Wild rice raw
Polyunsaturated fat 0.676g 0.064g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
7%
Couscous
Minerals Daily Need Coverage Score
96%
Wild rice raw
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.127g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.