Couscous vs. Wild Rice
Nutrition comparison of Cooked Couscous and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and wild rice:
- Both wild rice and couscous are high in calories.
- Wild rice has more riboflavin and Vitamin B6, however, couscous contains more pantothenic acid.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and couscous are high in calories. Wild rice is very similar to wild rice for calories - wild rice has 101 calories per 100 grams and couscous has 112 calories.
For macronutrient ratios, couscous is similar to wild rice for protein, carbs and fat. Couscous has a macronutrient ratio of 14:85:2 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Wild Rice | |
|---|---|---|
| Protein | 14% | 15% |
| Carbohydrates | 85% | 82% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and couscous contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and couscous has 23.2g of carbohydrates.
dietary fiber
Wild rice has 29% more dietary fiber than couscous - wild rice has 1.8g of dietary fiber per 100 grams and couscous has 1.4g of dietary fiber.
sugar
Wild rice and couscous contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and couscous has 0.1g of sugar.
Protein
protein
Wild rice and couscous contain similar amounts of protein - wild rice has 4g of protein per 100 grams and couscous has 3.8g of protein.
Fat
saturated fat
Both wild rice and couscous are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and couscous has 0.03g of saturated fat.
Vitamins
Vitamin A
Wild rice and couscous contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Wild rice and couscous contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and couscous has 0.13mg of Vitamin E.
Vitamin K
Wild rice and couscous contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and couscous has 0.1ug of Vitamin K.
The B Vitamins
Wild rice has more riboflavin and Vitamin B6, however, couscous contains more pantothenic acid. Both couscous and wild rice contain significant amounts of thiamin, niacin and folate.
| Couscous | Wild Rice | |
|---|---|---|
| Thiamin | 0.063 MG | 0.052 MG |
| Riboflavin | 0.027 MG | 0.087 MG |
| Niacin | 0.983 MG | 1.287 MG |
| Pantothenic acid | 0.371 MG | 0.154 MG |
| Vitamin B6 | 0.051 MG | 0.135 MG |
| Folate | 15 UG | 26 UG |
Minerals
calcium
Wild rice and couscous contain similar amounts of calcium - wild rice has 3mg of calcium per 100 grams and couscous has 8mg of calcium.
iron
Wild rice and couscous contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and couscous has 0.38mg of iron.
potassium
Wild rice has 74% more potassium than couscous - wild rice has 101mg of potassium per 100 grams and couscous has 58mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.095 G |
| Total | 0.003 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, both couscous and wild rice contain significant amounts of linoleic acid.
| Couscous | Wild Rice | |
|---|---|---|
| linoleic acid | 0.06 G | 0.119 G |
| Total | 0.06 G | 0.119 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Couscous or Wild Rice .
Cooked Couscous g
()
|
Daily Values (%) |
Cooked Wild Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or couscous contain more calories in 100 grams?Both wild rice and couscous are high in calories. Wild rice is quite similar to wild rice for calories - wild rice has 101 calories in 100g and couscous has 112 calories.
Does wild rice or couscous have more carbohydrates?
By weight, wild rice and couscous contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and couscous has 23.2g of carbohydrates.