Couscous vs Rice: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Couscous - calories, kcal, weight, nutrition
Rice - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Couscous

At first glance, you can see that in couscous is less calories than in white rice.

Couscous has 112 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 16%.

In couscous and in white rice most calories came from carbs.

See tables below to compare couscous with white rice in details.

Fact 2: Couscous And White rice Nutrition Difference

White rice vs Couscous: Vitamins and Minerals Comparison

per 100gCouscousRice
Calories112 130
Carbohydrates23.22 g28.17 g
Fat0.16 g0.28 g
Dietary fiber1.4 g0.4 g
Protein3.79 g2.69 g
Water72.57 g68.44 g
Calcium8 mg10 mg
Iron0.38 mg0.2 mg
Magnessium8 mg12 mg
Phosphorus0.1 mg3 mg
Potassium58 mg35 mg
Sodium5 mg1 mg
Zink0.1 mg3 mg
Vitaminium B1 (Thiamine)0.063 mg0.02 mg
Vitaminium B2 (riboflavin)0.027 mg0.013 mg
Vitaminium B3 (Niacin)0.983 mg0.4 mg
Vitaminium B60.051 mg0.093 mg
Vitaminium B9 (Folic acid)0.015 mg0.003 mg
Vitaminium E0.13 mg0.04 mg

More protein in couscous

It is aslo easy to see see that in couscous is more protein than in white rice.

There is 2.69g per 100g of white 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 white rice.

There is 28.17g/100g of carbohydrates in white 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 white rice.

The tables above show us that there is 0.28g/100g of fats in white rice and 0.16g/100g in couscous. In this case difference is about 75%.


  • Calories112
  • Carbohydrates23.22 g
  • Fat0.16 g
  • Dietary fiber1.4 g
  • Protein3.79 g
  • Water72.57 g
Couscous calories per:
100g | ounce | tablespoon | glass | cup cooked | cup raw

Calories source

  • 85% CARBS.
  • 14% PROTEIN
  • 1% FAT


  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
  • Water68.44 g
Rice calories per:
100g | ounce | handfull | tablespoon | cup | cup | half cup

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT

Vitamins: white rice vs couscous

Minerals: couscous vs white rice

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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