Couscous DryvsWhite Rice (Raw)
Couscous Dry has 376 calories and 13g protein per 100g. White Rice (Raw) has 365 calories and 7.1g protein per 100g Couscous Dry has more protein, White Rice (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Couscous Dry vs White 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's carbs (77.4g) come with 5g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
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, more potassium.
Couscous Dry provides 166mg of potassium per 100g — important for muscle function and hydration.
White Rice (Raw) has 4.3mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Couscous Dry | Rice White Long-grain Regular Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 376kcal19% | 365kcal18% | +11kcal |
| Protein | 13g26% | 7.1g14% | +5.7g |
| Total Fat | 0.64g1% | 0.66g1% | <0.1g |
| Saturated Fat | 0.12g1% | 0.18g1% | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 80g29% | <0.1g |
| Dietary Fiber | 5.0g18% | 1.3g5% | +3.7g |
| Sugars | — | 0.12g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 0.11mg1% | — |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | 0.11mg6% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 20mcg5% | 231mcg58% | <0.1mcg |
| Thiamin (B1) | 0.16mg14% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 3.5mg22% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 10mg0% | 5.0mg0% | +5.0mg |
| Calcium | 24mg2% | 28mg2% | <0.1mg |
| Iron | 1.1mg6% | 4.3mg24% | <0.1mg |
| Potassium | 166mg4% | 115mg2% | +51mg |
| Phosphorus | 170mg14% | 115mg9% | +55mg |
| Magnesium | 44mg10% | 25mg6% | +19mg |
| Zinc | 0.83mg8% | 1.1mg10% | <0.1mg |
| Copper | 0.25mg27% | 0.22mg24% | +<0.1mg |
| Manganese | 0.78mg34% | 1.1mg47% | <0.1mg |
| Selenium | — | 15mcg27% | — |
🔬Nutritional Analysis
Calories: Couscous Dry and White Rice (Raw) have nearly identical calorie content at 376 and 365 kcal per 100g respectively.
Protein: Couscous Dry provides more protein with 12.8g versus 7.13g per 100g. In terms of protein-to-calorie efficiency, Couscous Dry offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Couscous Dry has 0.64g and White Rice (Raw) has 0.66g per 100g.
Key Vitamins: The most notable vitamin differences are in Folate (White Rice (Raw): 231mcg vs 20mcg), Thiamin (B1) (White Rice (Raw): 0.576mg vs 0.163mg), Riboflavin (B2) (Couscous Dry: 0.078mg vs 0.049mg).
Key Minerals: Notable mineral differences include Iron (White Rice (Raw): 4.31mg vs 1.08mg), Sodium (Couscous Dry: 10mg vs 5mg), Magnesium (Couscous Dry: 44mg vs 25mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Couscous Dry or White Rice (Raw)?
- Couscous Dry has more protein with 12.8g per 100g compared to 7.13g for White Rice (Raw).
- Which is lower in calories, Couscous Dry or White Rice (Raw)?
- White Rice (Raw) is lower in calories with 365 kcal per 100g versus 376 kcal.
- Is Couscous Dry or White Rice (Raw) healthier?
- It depends on your goals. Couscous Dry has 376 calories and 12.8g protein per 100g, while White Rice (Raw) has 365 calories and 7.13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Couscous Dry or White Rice (Raw)?
- Couscous Dry is leaner with 0.64g of fat per 100g compared to 0.66g.
- Which has more fiber, Couscous Dry or White Rice (Raw)?
- Couscous Dry has more fiber with 5g per 100g compared to 1.3g.