To make a good overall decision, we looked at eight key areas: Amount of fat; Number of calories; How much protein they contain Living Well is just one of the many ways we are committed to that calling, and to those we feel proud and privileged to serve every day. All values are the % of recommended daily value. Let's start with a calorie count. In addition, quinoa is a whole food and has a superior nutritional profile. Is brown rice better than couscous? I’m not a big fan of putting soy sauce on any of the others. 32K. You may also find Israeli couscous (aka pearl couscous), which is made of larger, pillow-like granules (see image below). The data on this page is collected from the USDA’s nutritional database. When it comes to the battle of quinoa vs brown rice, there is a winner. The GI of couscous is 65, meaning it will cause greater spikes in your blood sugar than quinoa will. Is quinoa better than brown rice? Fiber helps prevent constipation, helps control blood sugar levels, and may help lower cholesterol. Borgess isn’t simply the place people come when they are sick or injured—it’s the place where lives connect through a combination of compassionate care, medical expertise and the shared vision for all of southwest Michigan and beyond to get well, stay well and live well. White rice has more calories and carbohydrates than brown rice, but less fat, fiber and protein. From a nutritional point of view, quinoa beats brown rice in most categories. I've only read about them recently, and I'm considering using either one as a replacement for dishes I make with brown rice. Couscous, rice, and quinoa are all popular grains that are used in similar recipes for the most part. [Study Summary], The Best Vegan Food Sources of Tryptophan [Table]. It offers more dietary fiber and protein than brown rice, so it should make for a more filling addition to your diet. Pure [M]ayhem. Sometimes it has a slightly nutty flavor. Regarding calories, they are pretty much equal. Couscous may look like a whole grain, but you must realize that technically it is a pasta. I've been vegan for years and try to make life easier for others by sharing what I've learned. Couscous is a small, granular pasta made of semolina flour and it contains gluten. Fiber. Overall, they’re all pretty disappointing in terms of vitamin and mineral content. We decided to compare these three grains to see which is the healthiest option for you and your family. Quinoa is a whole grain that is actually a seed. For example, quinoa has more than double the amount of fiber, which is strongly associated with a faster and healthier weight loss. It comes in many colors and sizes, but the two most popular types are white rice and brown rice. So, when it comes to quinoa vs. brown rice, which is the better choice? Brown rice – Not processed as brown rice is the entire grain. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. For the sake of the argument, let's say we are comparing a cup of cooked quinoa and a cup of brown rice, so they can be equally measured against each other. Still, they’re all relatively similar, so it’s only a big factor if you plan on eating a ton. Let’s take a look at how these 3 grains stack up (note that I’ve included both white and brown rice). Yes. Mild, nutty flavor. White rice is the least nutritious of the two. Quinoa has the highest overall mineral content, Couscous has the worst overall vitamin and mineral profile, White rice and brown rice have different strengths and weaknesses here. Couscous vs Quinoa – Which Is Better? Brown rice has a nutty flavor and firmer texture. Is brown rice better than couscous? You can swap them out for each other without having too much of an impact on most recipes, which you might want to do based on your health goals. Bottom Line – Couscous vs Quinoa. Brown rice doesn't have much, with just 3 per cent of the recommended daily intake, but quinoa provides 12 per cent. Quinoa wins in five categories, while brown rice only wins in three. In real life, nutrition will vary a bit by brand, but not by too much. Taste is a hard thing to summarize, but I’ll try my best. All values are the % of recommended daily value. To make a good overall decision, we looked at eight key areas: See for yourself how quinoa stacks up against brown rice and couscous in our infographic below: Comparison of Quinoa, Brown Rice and Couscous, Photo credit: SweetOnVeg via Foter.com / CC BY, Many of us struggle to maintain a healthy weight. The Hardest Nutrients to Get on a Vegan Diet [Study Summary], How to Get Enough Protein as a Vegan: The Complete Guide, Vegan Nutrition Guide: The Best Vitamin and Mineral Sources, What Is and Isn’t Vegan: Complete Guide [List], The Best Pets for Vegans (Herbivores): The Complete Guide, Calories and Macronutrients: Couscous vs Quinoa vs Rice, Nutrition Comparison: Couscous vs Quinoa vs Rice. Let's start with a calorie count. SKYY. Brown rice as an excellent source of manganese, and a good source of selenium, phosphorus, copper, magnesium, and niacin. Quinoa – Not processed at all. Grains are known for not having much fat or protein, and being mostly carbohydrates. On the other hand, quinoa is a whole food with a substantially better nutritional profile and … Which Is Better: Quinoa, Brown Rice or Couscous? It helps keep you full longer, increases the amount of good bacteria … They sound alike, they look alike, are frequently mistaken for each other, however, couscous and quinoa are very different indeed. White rice is soft and has very little flavor. Couscous lacks the variety of nutrients found in whole grains like brown rice. For reference, a typical serving size is about 200 grams (cooked) of each grain, although larger people typically eat more than that.