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Wild rice vs Couscous - In-Depth Nutrition Comparison

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What are the differences between Wild rice and Couscous?

  • Wild rice is higher in Phosphorus, Manganese, Copper, Zinc, Magnesium, Vitamin B3, Vitamin B6, Folate, and Iron, however Couscous is richer in Selenium.
  • Wild rice's daily need coverage for Phosphorus is 59% more.
  • Couscous contains 23 times less Zinc than Wild rice. Wild rice 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 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
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 less Sodium -28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
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 less Sodium -28.6%

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
:
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%
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%
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%

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.
Wild rice 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 Couscous Opinion
Net carbs 68.7g 21.82g Wild rice
Protein 14.73g 3.79g Wild rice
Fats 1.08g 0.16g Wild rice
Carbs 74.9g 23.22g Wild rice
Calories 357kcal 112kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 0.1g Couscous
Fiber 6.2g 1.4g Wild rice
Calcium 21mg 8mg Wild rice
Iron 1.96mg 0.38mg Wild rice
Magnesium 177mg 8mg Wild rice
Phosphorus 433mg 22mg Wild rice
Potassium 427mg 58mg Wild rice
Sodium 7mg 5mg Couscous
Zinc 5.96mg 0.26mg Wild rice
Copper 0.524mg 0.041mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.13mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.063mg Wild rice
Vitamin B2 0.262mg 0.027mg Wild rice
Vitamin B3 6.733mg 0.983mg Wild rice
Vitamin B5 1.074mg 0.371mg Wild rice
Vitamin B6 0.391mg 0.051mg Wild rice
Folate 95µg 15µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.1µg Wild rice
Tryptophan 0.179mg 0.049mg Wild rice
Threonine 0.469mg 0.1mg Wild rice
Isoleucine 0.618mg 0.147mg Wild rice
Leucine 1.018mg 0.259mg Wild rice
Lysine 0.629mg 0.073mg Wild rice
Methionine 0.438mg 0.059mg Wild rice
Phenylalanine 0.721mg 0.184mg Wild rice
Valine 0.858mg 0.162mg Wild rice
Histidine 0.384mg 0.077mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.029g Couscous
Monounsaturated Fat 0.159g 0.022g Wild rice
Polyunsaturated fat 0.676g 0.064g Wild rice

Which food is preferable for your diet?

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

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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
39
Wild rice
7
Couscous
Mineral Summary Score
96
Wild rice
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
88%
Wild rice
23%
Couscous
Carbohydrates
75%
Wild rice
23%
Couscous
Fats
5%
Wild rice
1%
Couscous

Comparison summary

Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 8)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.3)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice 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

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. Wild rice - 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.