Rice Vs. Couscous
Rice and couscous share similarities in the way they're prepared and used, so you can substitute one for the other. They both also assume the flavors of the sauces or seasonings you add. While rice is a grain and couscous is a type of pasta, you can buy whole-grain versions of both. Count on getting more fiber from the whole grains -- brown rice and whole-wheat couscous -- than you'll get from white rice and regular couscous.
Semolina, which is coarsely ground wheat, is mixed with flour, pressed and then rolled into tiny beads to produce couscous. Couscous isn’t always a whole grain, so check the label on the brand you buy. Brown rice is a whole grain; white rice isn’t, because its bran and germ are removed during processing. One cup of prepared regular couscous has 176 calories, compared to 227 calories in whole-grain couscous and about 210 calories in brown and white rice. Regular couscous has 6 grams of protein, while whole-grain couscous has 9 grams. Both types of rice contain less protein, with 1 cup of cooked white and brown rice supplying 4 and 5 grams respectively.
White and brown rice have 45 grams of total carbohydrates in a 1-cup serving. The same serving of regular couscous has 37 grams, and whole-grain couscous has 49 grams, of carbohydrates. Glycemic scores indicate whether carbohydrate-containing foods have a low, medium or high impact on levels of blood sugar right after they’re consumed. Brown rice and whole-grain couscous both have low glycemic scores, indicating they do not spike blood sugar; regular couscous rates a medium score. White rice has a high glycemic score, so it significantly boosts your blood sugar.
The different glycemic scores of white rice and regular couscous versus brown rice and whole-grain couscous reflect the amount of fiber they contain. Fiber helps keep blood sugar balanced by slowing down the absorption of sugar from carbohydrates. Brown rice and whole-grain couscous retain the natural fiber from the bran. With 3.5 grams of fiber in a 1-cup serving, brown rice has almost six times more fiber than white rice. The same portion of whole-grain couscous has 8 grams of fiber, compared to 2 grams in regular couscous.
Since brown rice and whole-wheat couscous are both whole-grain products, you can count on getting B vitamins, iron and magnesium. The bran and germ layers retained in whole-grain products, but not in processed grains, contain a variety of phytochemicals that contribute to your health through their antioxidant abilities. White rice and regular couscous are often fortified with nutrients, but the amount will vary depending on the brand. Fiber is not added during fortification, but you may find brands of white rice and regular couscous that have the same amount of vitamins and minerals as the whole grains.
- Harvard Health Publications: Listing of Vitamins
- USDA Nutrient Data Laboratory: Rice, Brown, Long-Grain, Cooked
- USDA Nutrient Data Laboratory: Rice, White, Regular, Long-Grain, Cooked
- USDA Nutrient Data Laboratory: Couscous, Cooked
- Harvard Health Publications: Glycemic Index and Glycemic Load for 100+ Foods
- MayoClinic.com: Glycemic Index Diet: What’s Behind the Claims
- University of Missouri Extension: Couscous Can be a Quick, Healthy Addition to a Meal
- Oklahoma Cooperative Extension Service: Dietary Fiber