#1: Cooked Couscous×
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#2: White Rice×
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Nutrition Comparison of Cooked Couscous and White Rice

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)9% DV176 calories
  • White Rice1 cup (x1)10% DV205 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)0% DV0.3g
  • White Rice1 cup (x1)1% DV0.4g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)12% DV36.5g
  • White Rice1 cup (x1)15% DV44.5g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)12% DV6g
  • White Rice1 cup (x1)9% DV4.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)0% DV0mg
  • White Rice1 cup (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)9% DV2.2g
  • White Rice1 cup (x1)3% DV0.6g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)0% DV0.2g
  • White Rice1 cup (x1)0% DV0.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)3% DV0.6mg
  • White Rice1 cup (x1)11% DV1.9mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)1% DV12.6mg
  • White Rice1 cup (x1)1% DV15.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Couscous1 cup, cooked (x1)2% DV91.1mg
  • White Rice1 cup (x1)1% DV55.3mg
~ = missing data
 Macronutrients
Food ##1#2
Weight (g)157158
Calories
(%DV)
176
(9%)
205
(10%)
Fat (g)
(%DV)
0.3
(0%)
0.4
(1%)
Protein (g)
(%DV)
6
(12%)
4.3
(9%)
Carbohydrates (g)
(%DV)
36.5
(12%)
44.5
(15%)
Sugar (g)
(%DV)
0.2
(0%)
0.1
(0%)
Fiber (g)
(%DV)
2.2
(9%)
0.6
(3%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(1%)
Net Carbs (g)34.343.9
Trans Fats (g)~~
 Minerals
Food ##1#2
Weight (g)157158
Calcium (mg)
(%DV)
12.6
(1%)
15.8
(1%)
Iron (mg)
(%DV)
0.6
(3%)
1.9
(11%)
Potassium (mg)
(%DV)
91.1
(2%)
55.3
(1%)
Magnesium (mg)
(%DV)
12.6
(3%)
19
(5%)
Phosphorus (mg)
(%DV)
34.5
(3%)
67.9
(5%)
Sodium (mg)
(%DV)
7.9
(0%)
1.6
(0%)
Zinc (mg)
(%DV)
0.4
(4%)
0.8
(7%)
Copper (mg)
(%DV)
0.1
(7%)
0.1
(12%)
Manganese (mg)
(%DV)
0.1
(6%)
0.7
(32%)
Selenium (μg)
(%DV)
43.2
(79%)
11.9
(22%)
Fluoride (μg)~64.9
 Vitamins
Food ##1#2
Weight (g)157158
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.3
(21%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(2%)
Niacin (B3) (mg)
(%DV)
1.5
(10%)
2.3
(15%)
Vitamin B5 (PA) (mg)
(%DV)
0.6
(12%)
0.6
(12%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.1
(9%)
Folate (B9) (μg)
(%DV)
23.6
(6%)
91.6
(23%)
Folic acid (μg)
(%DV)
0
(0%)
86.9
(22%)
Food Folate (μg)
(%DV)
23.6
(6%)
4.7
(1%)
Folate (DFE) (μg)
(%DV)
23.6
(6%)
153.3
(38%)
Choline (mg)
(%DV)
5.2
(1%)
3.3
(1%)
Retinol (μg)00
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
Lycopene (μg)00
Lut + Zeaxan (μg)39.30
Vitamin E (mg)
(%DV)
0.2
(1%)
0.1
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~
Cholecalciferol (D3) (μg)~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.2
(0%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~
Menaquinone-4 (μg)~~
 Other
Food ##1#2
Weight (g)157158
Water (g)113.9108.1
Ash (g)01
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
 Carbohydrates
Food ##1#2
Weight (g)157158
Sucrose (g)~~
Glucose (g)~~
Fructose (g)~~
Lactose (g)~~
Maltose (g)~~
Galactose (g)~~
Starch (g)~~
 Fats
Food ##1#2
Weight (g)157158
Omega 3s (mg)
(%AI)
5
(0%)
21
(1%)
Omega 6s (mg)
(%AI)
94
(1%)
98
(1%)
Omega 3 to Omega 6 Ratio0.05
 
0.21
 
Omega 6 to Omega 3 Ratio20
 
4.77
 
4:0 (mg)00
6:0 (mg)00
8:0 (mg)00
10:0 (mg)00
12:0 (mg)00
13:0 (mg)~~
14:0 (mg)03
15:0 (mg)~~
16:0 (mg)42109
17:0 (mg)~~
18:0 (mg)28
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Monosaturated Fats (mg)35
 
139
 
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)22
16:1 c (mg)~~
16:1 t (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)35137
18:1 c (mg)~~
18:1 t (mg)~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
20:1 (mg)00
22:1 undifferentiated (mg)0
 
0
 
22:1 c (mg)~~
22:1 t (mg)~~
24:1 c (mg)~~
Polyunsaturated Fats (mg)100
 
120
 
18:2 undifferentiated (mg)9498
18:2 n-6 c,c (mg)~~
18:2 CLAs (mg)~~
18:2 t,t (mg)~~
18:2 i (mg)~~
18:2 t not further defined (mg)~
 
~
 
18:3 undifferentiated (mg)521
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
18:3 n-6 c,c,c (mg)~~
18:3i (mg)~~
18:4 (mg)00
20:2 n-6 c,c (mg)~~
20:3 undifferentiated (mg)~~
20:3 n-3 (mg)~~
20:3 n-6 (mg)~~
20:4 undifferentiated (mg)0
 
0
 
20:4 n-6 (mg)~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
21:5 (mg)~~
22:4 (mg)~~
Docosapentaenoic Acid (DPA) (mg)00
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
Phytosterols (mg)~~
Stigmasterol (mg)~~
Campesterol (mg)~~
Beta-sitosterol (mg)~~
 Amino Acids
Food ##1#2
Weight (g)157158
Betaine (mg)~0
Tryptophan (mg)
(%RDI)
77
(27%)
49
(17%)
Threonine (mg)
(%RDI)
157
(15%)
152
(14%)
Isoleucine (mg)
(%RDI)
231
(16%)
183
(13%)
Leucine (mg)
(%RDI)
407
(15%)
351
(13%)
Lysine (mg)
(%RDI)
115
(5%)
153
(7%)
Methionine (mg)
(%RDI)
93
(13%)
100
(14%)
Cystine (mg)
(%RDI)
168
(59%)
87
(30%)
Phenylalanine (mg)
(%RDI)
289
(33%)
228
(26%)
Tyrosine (mg)
(%RDI)
157
(18%)
142
(16%)
Valine (mg)
(%RDI)
254
(14%)
259
(14%)
Arginine (mg)220354
Histidine (mg)
(%RDI)
121
(17%)
100
(14%)
Alanine (mg)174246
Aspartic acid (mg)243400
Glutamic acid (mg)2146828
Glycine (mg)188193
Proline (mg)655201
Serine (mg)281223
Hydroxyproline (mg)~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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