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  6. Couscous vs. Rice

Couscous vs. Rice — In-Depth Nutrition Comparison

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The main differences between couscous and rice

  • Couscous is richer in selenium, yet rice is richer in manganese, folate, iron, and vitamin B1.
  • Daily need coverage for selenium for couscous is 36% higher.
  • Couscous contains 4 times more fiber than rice. Couscous contains 1.4g of fiber, while rice contains 0.4g.

Food types used in this article are Couscous, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Couscous vs Rice 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Rice
Rice
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more PotassiumPotassium +65.7%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +25%
Contains more IronIron +215.8%
Contains more CopperCopper +68.3%
Contains more ZincZinc +88.5%
Contains more PhosphorusPhosphorus +95.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +461.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +158.7%
Contains more Vitamin B3Vitamin B3 +50.2%
Contains more Vitamin B6Vitamin B6 +82.4%
Contains more FolateFolate +286.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Rice DV% diff.
Selenium 27.5µg 7.5µg 36%
Manganese 0.084mg 0.472mg 17%
Folate 15µg 58µg 11%
Iron 0.38mg 1.2mg 10%
Vitamin B1 0.063mg 0.163mg 8%
Fiber 1.4g 0.4g 4%
Copper 0.041mg 0.069mg 3%
Phosphorus 22mg 43mg 3%
Vitamin B3 0.983mg 1.476mg 3%
Vitamin B6 0.051mg 0.093mg 3%
Protein 3.79g 2.69g 2%
Carbs 23.22g 28.17g 2%
Zinc 0.26mg 0.49mg 2%
Calories 112kcal 130kcal 1%
Magnesium 8mg 12mg 1%
Potassium 58mg 35mg 1%
Vitamin E 0.13mg 0.04mg 1%
Vitamin B2 0.027mg 0.013mg 1%
Protein per 100 calories 3.4g 2.1g N/A
Calories per 10 g protein 296kcal 483kcal N/A
Weight per 100 calories 89g 77g N/A
Fats 0.16g 0.28g 0%
Net carbs 21.82g 27.77g N/A
Calcium 8mg 10mg 0%
Sugar 0.1g 0.05g N/A
Sodium 5mg 1mg 0%
Vitamin B5 0.371mg 0.39mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 3.3mg 2.1mg 0%
Saturated fat 0.029g 0.077g 0%
Monounsaturated fat 0.022g 0.088g 0%
Polyunsaturated fat 0.064g 0.076g 0%
Tryptophan 0.049mg 0.031mg 0%
Threonine 0.1mg 0.096mg 0%
Isoleucine 0.147mg 0.116mg 0%
Leucine 0.259mg 0.222mg 0%
Lysine 0.073mg 0.097mg 0%
Methionine 0.059mg 0.063mg 0%
Phenylalanine 0.184mg 0.144mg 0%
Valine 0.162mg 0.164mg 0%
Histidine 0.077mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +40.9%
Contains more FatsFats +75%
Contains more CarbsCarbs +21.3%
Contains more OtherOther +61.5%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -62.3%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +18.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.