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.
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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 | +2112.5% |
| Contains more CalciumCalcium | +162.5% |
| Contains more PotassiumPotassium | +636.2% |
| Contains more IronIron | +415.8% |
| Contains more CopperCopper | +1178% |
| Contains more ZincZinc | +2192.3% |
| Contains more PhosphorusPhosphorus | +1868.2% |
| Contains more ManganeseManganese | +1482.1% |
| Contains less SodiumSodium | -28.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +530.8% |
| Contains more Vitamin B1Vitamin B1 | +82.5% |
| Contains more Vitamin B2Vitamin B2 | +870.4% |
| Contains more Vitamin B3Vitamin B3 | +584.9% |
| Contains more Vitamin B5Vitamin B5 | +189.5% |
| Contains more Vitamin B6Vitamin B6 | +666.7% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +960.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
| Contains more ProteinProtein | +288.7% |
| Contains more FatsFats | +575% |
| Contains more CarbsCarbs | +222.6% |
| Contains more OtherOther | +488.5% |
| Contains more WaterWater | +835.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
| Contains more Mono. FatMonounsaturated fat | +622.7% |
| Contains more Poly. FatPolyunsaturated fat | +956.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 433mg | 22mg | 59% |
| Copper | 0.524mg | 0.041mg | 54% |
| Manganese | 1.329mg | 0.084mg | 54% |
| Zinc | 5.96mg | 0.26mg | 52% |
| Selenium | 2.8µg | 27.5µg | 45% |
| Magnesium | 177mg | 8mg | 40% |
| Vitamin B3 | 6.733mg | 0.983mg | 36% |
| Vitamin B6 | 0.391mg | 0.051mg | 26% |
| Protein | 14.73g | 3.79g | 22% |
| Folate | 95µg | 15µg | 20% |
| Iron | 1.96mg | 0.38mg | 20% |
| Fiber | 6.2g | 1.4g | 19% |
| Vitamin B2 | 0.262mg | 0.027mg | 18% |
| Carbs | 74.9g | 23.22g | 17% |
| Vitamin B5 | 1.074mg | 0.371mg | 14% |
| Calories | 357kcal | 112kcal | 12% |
| Potassium | 427mg | 58mg | 11% |
| Choline | 35mg | 3.3mg | 6% |
| Vitamin E | 0.82mg | 0.13mg | 5% |
| Polyunsaturated fat | 0.676g | 0.064g | 4% |
| Vitamin B1 | 0.115mg | 0.063mg | 4% |
| Vitamin K | 1.9µg | 0.1µg | 2% |
| Calcium | 21mg | 8mg | 1% |
| Saturated fat | 0.156g | 0.029g | 1% |
| Fats | 1.08g | 0.16g | 1% |
| Net carbs | 68.7g | 21.82g | N/A |
| Sugar | 2.5g | 0.1g | N/A |
| Sodium | 7mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.159g | 0.022g | 0% |
| Tryptophan | 0.179mg | 0.049mg | 0% |
| Threonine | 0.469mg | 0.1mg | 0% |
| Isoleucine | 0.618mg | 0.147mg | 0% |
| Leucine | 1.018mg | 0.259mg | 0% |
| Lysine | 0.629mg | 0.073mg | 0% |
| Methionine | 0.438mg | 0.059mg | 0% |
| Phenylalanine | 0.721mg | 0.184mg | 0% |
| Valine | 0.858mg | 0.162mg | 0% |
| Histidine | 0.384mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
7%
Minerals Daily Need Coverage Score
96%
22%
Comparison summary
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Wild rice raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.127g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)