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Plate
Couscous, cooked
Couscous, cooked4
VS
White rice, cooked Leader
White rice, cooked5

White rice, cooked leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

White rice, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Couscous, cooked for more protein, more fiber, less saturated fat and more potassium.

Pick White rice, cooked for less sugar, less sodium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.38 g
    2.07 g
  • Carbohydrate
    20.73 g
    21.67 g
  • Fibermore is better
    WIN1.25 g
    0.31 g
  • Total sugarsless is better
    0.09 g
    0.04 gWIN
  • Total fat
    0.14 g
    0.22 g
  • Saturated fatless is better
    WIN0.03 g
    0.06 g
  • Sodiumless is better
    4.46 mg
    0.77 mgWIN
  • Potassiummore is better
    WIN51.79 mg
    26.92 mg
  • Calciummore is better
    7.14 mg
    7.69 mgWIN
  • Ironmore is better
    0.34 mg
    0.92 mgWIN
  • Magnesiummore is better
    7.14 mg
    9.23 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Couscous, cooked vs White rice, cooked · Foodatron