Couscous has more Selenium, while Potato has more Vitamin C, Vitamin B6, Potassium, Copper, Iron, Manganese, and Phosphorus. Couscous's daily need coverage for Selenium is 49% higher.
Couscous and russet potato contain similar amounts carbs - couscous has 23.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
Couscous is actually superior to rice and quinoa when it comes to grains as it has less than 200 calories in each cup. Which is less than 10% of the daily calorie intake suggested for adults. This makes it the perfect alternative for people trying to lose weight mainly through dieting.
Couscous is richer in Selenium, while Sweet potato is higher in Vitamin A RAE, Copper, Vitamin B6, Vitamin B5, Potassium, Manganese, and Fiber. Sweet potato's daily need coverage for Vitamin A RAE is 79% higher. Sweet potato has 46 times less Selenium than Couscous.
While couscous and white rice have almost the same amount of calories per 100 grams, couscous contains more protein and higher amounts of vitamins and minerals so can be considered a healthier option in those departments. Both grains can support weight loss when incoporated into a balanced, healthy diet.
It may help in weight loss
Couscous which is grain-based, has fewer calories than rice or quinoa. 1 cup of couscous does not contain anything more than 200 calories. It can thus be used in your weight loss regime. Couscous is rich in protein which helps in keeping full for longer.
Whole-grain couscous is a good source of fiber. Fiber is good for you in a lot of ways. It can stop your blood sugar from spiking and can keep you fuller longer. It also can help lower cholesterol, which can reduce your chances of heart disease.
While neither ingredient is considered low-carb, they do share their differences. Compared to brown and white rice, couscous usually contains slightly lower carbs per serving.
In terms of overall health, quinoa wins! With complete proteins, fiber, and loads of micronutrients, quinoa is the healthier choice. For those counting calories or low on time, couscous is a great option.
Both couscous and pasta are high in calories.
Pasta has 231% more calories than couscous - couscous has 112 calories per 100 grams and pasta has 371 calories. For macronutrient ratios, couscous is similar to pasta for protein, carbs and fat.
An 80g portion (cooked weight) of couscous provides: 142Kcal / 607KJ. 5.8g Protein. 0.8g Fat.
Carbohydrates. If you're watching your blood sugar intake, however, you may want to limit the amount of couscous you're eating. Like many forms of pasta, couscous is higher in simple or refined carbohydrates, which your body digests and converts into energy quickly.
They're also chock full of starch, which is a carbohydrate. But even though a potato is considered a complex “healthy” carb, your body digests these carbs faster than other kinds of complex carbs. These broken-down carbs flood your blood with sugar. This makes your blood sugar spike quickly.
Fast-acting carbs: Glucose tablets, glucose drinks, full-sugar soft drinks or squashes, jellies (not diet), sweets. Medium-acting carbs: Bread, pasta, potatoes, yams, breakfast cereal, couscous. Slow-acting carbs: Pearl barley, peas, beans, lentils, sweetcorn, pumpkin.
It is commonly agreed that foods containing simple carbohydrates with no fiber or those that are rich in protein with no carbohydrates are absorbed rapidly and are considered easy to digest foods. This is where couscous comes in.
While couscous edges out brown rice in protein, brown rice has the advantage with other nutrients. Selenium, manganese, niacin, copper, and phosphorus is more abundant in brown rice than it is in couscous.
Rich in selenium – One cup of couscous will provide about 60 percent of the selenium you need per day to stay healthy. This powerful antioxidant helps to reduce inflammation and repair cells that may be damaged.
Couscous
A staple in many Middle Eastern and Moroccan dishes, couscous is relatively low in carbs, with around 34.5 grams of net carbs in each 1 cup (157 gram) serving of cooked couscous ( 16 ).
Nutrition Comparison
Calorie-wise, couscous comes out on top. One cup of prepared couscous has 176 calories, compared to 216 calories in brown rice. Couscous also contains 2 grams of fiber per cup and 6 grams of protein.
Couscous Calories
Couscous contains 176 calories per cooked cup (157g). Of those calories, 85% come from carbs, 14% from protein, and 1% from fat.
One cup of cooked Moroccan couscous has 176 calories, 36 grams of carbohydrates, 2 grams of fiber and 6 grams of protein. It's sugar- and fat-free and contains about 66% of the recommended daily dose of selenium.
How much couscous is one portion? According to NHS guidelines, starchy foods like potatoes, pasta and bread are meant to make up around a third of your daily intake. Aim for an average of around 80 to 100g portion of cooked couscous.
' 'Both couscous and rice are healthy foods to include as part of a balanced diet,' says Rob. 'Interestingly, basmati rice scores lower on the glycaemic index than both couscous and brown rice, so if you're trying to follow a lower GI diet then this may be the better choice of carbohydrates. '