Couscous DryvsBrown Rice (Raw)
Couscous Dry has 376 calories and 13g protein per 100g. Brown Rice (Raw) has 367 calories and 7.5g protein per 100g Couscous Dry has more protein, Brown Rice (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Couscous Dry vs Brown Rice (Raw)
Couscous Dry will keep you satisfied longer with 5g fiber, 12.8g protein — fat and protein slow digestion while fiber adds bulk.
Couscous Dry packs 12.8g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Couscous Dry is the heart-friendlier option with lower saturated fat, more fiber.
Brown Rice (Raw) provides 250mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Couscous Dry | Rice Brown Long-grain Long Grain Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 376kcal19% | 367kcal18% | +9.0kcal |
| Protein | 13g26% | 7.5g15% | +5.3g |
| Total Fat | 0.64g1% | 3.2g4% | <0.1g |
| Saturated Fat | 0.12g1% | 0.59g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 76g28% | +1.2g |
| Dietary Fiber | 5.0g18% | 3.6g13% | +1.4g |
| Sugars | — | 0.66g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 0.60mg4% | — |
| Vitamin K | — | 0.60mcg1% | — |
| Vitamin B6 | 0.11mg6% | 0.48mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 20mcg5% | 23mcg6% | <0.1mcg |
| Thiamin (B1) | 0.16mg14% | 0.54mg45% | <0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 3.5mg22% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 10mg0% | 5.0mg0% | +5.0mg |
| Calcium | 24mg2% | 9.0mg1% | +15mg |
| Iron | 1.1mg6% | 1.3mg7% | <0.1mg |
| Potassium | 166mg4% | 250mg5% | <0.1mg |
| Phosphorus | 170mg14% | 311mg25% | <0.1mg |
| Magnesium | 44mg10% | 116mg28% | <0.1mg |
| Zinc | 0.83mg8% | 2.1mg19% | <0.1mg |
| Copper | 0.25mg27% | 0.30mg34% | <0.1mg |
| Manganese | 0.78mg34% | 2.9mg124% | <0.1mg |
| Selenium | — | 17mcg31% | — |
🔬Nutritional Analysis
Calories: Couscous Dry and Brown Rice (Raw) have nearly identical calorie content at 376 and 367 kcal per 100g respectively.
Protein: Couscous Dry provides more protein with 12.8g versus 7.54g per 100g. In terms of protein-to-calorie efficiency, Couscous Dry offers better value for building and maintaining muscle.
Fat: Brown Rice (Raw) has more fat (3.2g vs 0.64g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin B6 (Brown Rice (Raw): 0.477mg vs 0.11mg), Thiamin (B1) (Brown Rice (Raw): 0.541mg vs 0.163mg), Niacin (B3) (Brown Rice (Raw): 6.49mg vs 3.49mg).
Key Minerals: Notable mineral differences include Manganese (Brown Rice (Raw): 2.85mg vs 0.78mg), Calcium (Couscous Dry: 24mg vs 9mg), Magnesium (Brown Rice (Raw): 116mg vs 44mg).
Diet Suitability: Couscous Dry fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Couscous Dry or Brown Rice (Raw)?
- Couscous Dry has more protein with 12.8g per 100g compared to 7.54g for Brown Rice (Raw).
- Which is lower in calories, Couscous Dry or Brown Rice (Raw)?
- Brown Rice (Raw) is lower in calories with 367 kcal per 100g versus 376 kcal.
- Is Couscous Dry or Brown Rice (Raw) healthier?
- It depends on your goals. Couscous Dry has 376 calories and 12.8g protein per 100g, while Brown Rice (Raw) has 367 calories and 7.54g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Couscous Dry or Brown Rice (Raw)?
- Couscous Dry is leaner with 0.64g of fat per 100g compared to 3.2g.
- Which has more fiber, Couscous Dry or Brown Rice (Raw)?
- Couscous Dry has more fiber with 5g per 100g compared to 3.6g.