Couscous vs Rice (White): All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Fact 1: There is Less Calories in Couscous
At first glance, you can see that in couscous is less calories than in rice.
Couscous has 112 kcal per 100g and rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 16%.
In couscous and in rice most calories came from carbs.
See tables below to compare couscous with rice in details.
Fact 2: Couscous And Rice Nutrition Difference
Rice vs Couscous: Vitamins and Minerals Comparison
|per 100g||Couscous||Rice (white)|
|Carbohydrates||23.22 g||28.17 g|
|Fat||0.16 g||0.28 g|
|Dietary fiber||1.4 g||0.4 g|
|Protein||3.79 g||2.69 g|
|Water||72.57 g||68.44 g|
|Calcium||8 mg||10 mg|
|Iron||0.38 mg||0.2 mg|
|Magnessium||8 mg||12 mg|
|Phosphorus||0.1 mg||3 mg|
|Potassium||58 mg||35 mg|
|Sodium||5 mg||1 mg|
|Zink||0.1 mg||3 mg|
|Vitaminium B1 (Thiamine)||0.063 mg||0.02 mg|
|Vitaminium B2 (riboflavin)||0.027 mg||0.013 mg|
|Vitaminium B3 (Niacin)||0.983 mg||0.4 mg|
|Vitaminium B6||0.051 mg||0.093 mg|
|Vitaminium B9 (Folic acid)||0.015 mg||0.003 mg|
|Vitaminium E||0.13 mg||0.04 mg|
More protein in couscous
It is aslo easy to see see that in couscous is more protein than in rice.
There is 2.69g per 100g of rice and 3.79g per 100g of couscous so using simple math we can see that difference is about 41%.
Less carbohydrates in couscous
In couscous is less carbohydrates than in rice.
There is 28.17g/100g of carbohydrates in rice and 23.22g/100g in couscous so let me do the math for you again - difference is about 21%.
Less fat in couscous
In couscous is less fats than in rice.
The tables above show us that there is 0.28g/100g of fats in rice and 0.16g/100g in couscous. In this case difference is about 75%.
- Carbohydrates23.22 g
- Fat0.16 g
- Dietary fiber1.4 g
- Protein3.79 g
- Water72.57 g
100g | ounce | tablespoon | glass | cup cooked | cup raw
- 85% CARBS.
- 14% PROTEIN
- 1% FAT
Vitamins: rice vs couscous
- Vitaminium B1 (Thiamine): couscous 215% more than rice
- Vitaminium B2 (riboflavin): couscous 108% more than rice
- Vitaminium B3 (Niacin): couscous 146% more than rice
- Vitaminium B6: rice 82% more than couscous
- Vitaminium B9 (Folic acid): couscous 400% more than rice
- Vitaminium E: couscous 225% more than rice
Minerals: couscous vs rice
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