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  6. Wild rice vs. Couscous

Wild rice vs. Couscous — In-Depth Nutrition Comparison

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How are Wild rice and Couscous different?

  • Wild rice has more Zinc, Copper, Manganese, Phosphorus, Vitamin B6, and Magnesium, however, Couscous is richer in Selenium.
  • Couscous covers your daily need of Selenium 49% more than Wild rice.
  • Wild rice has 5 times more Zinc than Couscous. Wild rice has 1.34mg of Zinc, while Couscous has 0.26mg.

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

Infographic

Wild rice 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
Wild rice
8
:
2
Couscous
Couscous
Contains more Iron +57.9%
Contains more Magnesium +300%
Contains more Phosphorus +272.7%
Contains more Potassium +74.1%
Contains less Sodium -40%
Contains more Zinc +415.4%
Contains more Copper +195.1%
Contains more Manganese +235.7%
Contains more Calcium +166.7%
Contains more Selenium +3337.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Iron +57.9%
Contains more Magnesium +300%
Contains more Phosphorus +272.7%
Contains more Potassium +74.1%
Contains less Sodium -40%
Contains more Zinc +415.4%
Contains more Copper +195.1%
Contains more Manganese +235.7%
Contains more Calcium +166.7%
Contains more Selenium +3337.5%

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
Wild rice
7
:
2
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +84.6%
Contains more Vitamin B2 +222.2%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B6 +164.7%
Contains more Folate +73.3%
Contains more Vitamin K +400%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B5 +140.9%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 +84.6%
Contains more Vitamin B2 +222.2%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B6 +164.7%
Contains more Folate +73.3%
Contains more Vitamin K +400%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B5 +140.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
4
:
1
Couscous
Couscous
Contains more Fats +112.5%
Contains more Other +53.8%
Equal in Protein - 3.79
Equal in Carbs - 23.22
Equal in Water - 72.57
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Fats +112.5%
Contains more Other +53.8%
Equal in Protein - 3.79
Equal in Carbs - 23.22
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +232.8%
Contains less Saturated Fat -40.8%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +232.8%
Contains less Saturated Fat -40.8%

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 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

All nutrients comparison - raw data values

Nutrient Wild rice Couscous Opinion
Net carbs 19.54g 21.82g Couscous
Protein 3.99g 3.79g Wild rice
Fats 0.34g 0.16g Wild rice
Carbs 21.34g 23.22g Couscous
Calories 101kcal 112kcal Couscous
Fructose 0.2g Wild rice
Sugar 0.73g 0.1g Couscous
Fiber 1.8g 1.4g Wild rice
Calcium 3mg 8mg Couscous
Iron 0.6mg 0.38mg Wild rice
Magnesium 32mg 8mg Wild rice
Phosphorus 82mg 22mg Wild rice
Potassium 101mg 58mg Wild rice
Sodium 3mg 5mg Wild rice
Zinc 1.34mg 0.26mg Wild rice
Copper 0.121mg 0.041mg Wild rice
Manganese 0.282mg 0.084mg Wild rice
Selenium 0.8µg 27.5µg Couscous
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.13mg Wild rice
Vitamin B1 0.052mg 0.063mg Couscous
Vitamin B2 0.087mg 0.027mg Wild rice
Vitamin B3 1.287mg 0.983mg Wild rice
Vitamin B5 0.154mg 0.371mg Couscous
Vitamin B6 0.135mg 0.051mg Wild rice
Folate 26µg 15µg Wild rice
Vitamin K 0.5µg 0.1µg Wild rice
Tryptophan 0.049mg 0.049mg
Threonine 0.127mg 0.1mg Wild rice
Isoleucine 0.167mg 0.147mg Wild rice
Leucine 0.276mg 0.259mg Wild rice
Lysine 0.17mg 0.073mg Wild rice
Methionine 0.119mg 0.059mg Wild rice
Phenylalanine 0.195mg 0.184mg Wild rice
Valine 0.232mg 0.162mg Wild rice
Histidine 0.104mg 0.077mg Wild rice
Saturated Fat 0.049g 0.029g Couscous
Monounsaturated Fat 0.05g 0.022g Wild rice
Polyunsaturated fat 0.213g 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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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
10%
Wild rice
7%
Couscous
Minerals Daily Need Coverage Score
21%
Wild rice
22%
Couscous

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
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 - 0.63g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.02g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.