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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Couscous 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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 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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
25% 19% 56%
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%

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.