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  6. Rye vs. Couscous

Rye vs. Couscous — In-Depth Nutrition Comparison

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Differences between rye and couscous

  • Rye has more manganese, fiber, phosphorus, copper, iron, magnesium, zinc, vitamin B5, and vitamin B1, while couscous has more selenium.
  • Rye's daily need coverage for manganese is 108% higher.
  • Couscous contains 15 times less phosphorus than rye. Rye contains 332mg of phosphorus, while couscous contains 22mg.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of couscous is 65.

The food types used in this comparison are Rye grain and Couscous, cooked.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +1275%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +779.3%
Contains more IronIron +592.1%
Contains more CopperCopper +795.1%
Contains more ZincZinc +919.2%
Contains more PhosphorusPhosphorus +1409.1%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +2967.9%
Contains more SeleniumSelenium +97.8%

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.
Rye
Rye
9
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +553.8%
Contains more Vitamin B1Vitamin B1 +401.6%
Contains more Vitamin B2Vitamin B2 +829.6%
Contains more Vitamin B3Vitamin B3 +334.4%
Contains more Vitamin B5Vitamin B5 +292.5%
Contains more Vitamin B6Vitamin B6 +476.5%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +153.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Couscous DV% diff.
Manganese 2.577mg 0.084mg 108%
Fiber 15.1g 1.4g 55%
Phosphorus 332mg 22mg 44%
Copper 0.367mg 0.041mg 36%
Iron 2.63mg 0.38mg 28%
Selenium 13.9µg 27.5µg 25%
Magnesium 110mg 8mg 24%
Zinc 2.65mg 0.26mg 22%
Vitamin B5 1.456mg 0.371mg 22%
Vitamin B1 0.316mg 0.063mg 21%
Vitamin B3 4.27mg 0.983mg 21%
Vitamin B6 0.294mg 0.051mg 19%
Carbs 75.86g 23.22g 18%
Vitamin B2 0.251mg 0.027mg 17%
Protein 10.34g 3.79g 13%
Potassium 510mg 58mg 13%
Calories 338kcal 112kcal 11%
Folate 38µg 15µg 6%
Vitamin E 0.85mg 0.13mg 5%
Vitamin K 5.9µg 0.1µg 5%
Choline 30.4mg 3.3mg 5%
Polyunsaturated fat 0.767g 0.064g 5%
Fats 1.63g 0.16g 2%
Calcium 24mg 8mg 2%
Saturated fat 0.197g 0.029g 1%
Protein per 100 calories 3.1g 3.4g N/A
Calories per 10 g protein 327kcal 296kcal N/A
Weight per 100 calories 30g 89g N/A
Net carbs 60.76g 21.82g N/A
Sugar 0.98g 0.1g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.208g 0.022g 0%
Tryptophan 0.108mg 0.049mg 0%
Threonine 0.289mg 0.1mg 0%
Isoleucine 0.208mg 0.147mg 0%
Leucine 0.563mg 0.259mg 0%
Lysine 0.286mg 0.073mg 0%
Methionine 0.153mg 0.059mg 0%
Phenylalanine 0.435mg 0.184mg 0%
Valine 0.317mg 0.162mg 0%
Histidine 0.189mg 0.077mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +172.8%
Contains more FatsFats +918.8%
Contains more CarbsCarbs +226.7%
Contains more OtherOther +503.8%
Contains more WaterWater +584.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +845.5%
Contains more Poly. FatPolyunsaturated fat +1098.4%
Contains less Sat. FatSaturated fat -85.3%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.