Couscous and quinoa are gaining popularity and starting to compete with brown rice. All are considered healthy which leads to the question, which is better, couscous, brown rice or quinoa?
Quinoa is better than couscous and brown rice due to its higher percentage of protein and minerals. Quinoa has a better glycemic index than brown rice and couscous. Quinoa provides all nine essential amino acids while couscous and brown rice don’t. Quinoa and brown rice are gluten free and couscous isn’t.
This article will include a side-by-side nutrient comparison. In addition, I’ll examine their prices, glycemic index, satiety index and health benefits.
Couscous vs Brown Rice vs Quinoa: The Differences
Many people are familiar with brown rice, but many may not know much about couscous or quinoa. Therefore, a common question asked is, what’s the difference between couscous, brown rice and quinoa?
Brown rice is a whole grain rice with the outer hull removed and the bran and germ layer remaining. Couscous is a pasta produced from semolina wheat flower and quinoa is the seed from a Chenopodium quinoa plant.
Other differences between couscous, brown rice and quinoa:
- Brown rice is a light brown color. Couscous is white to yellow. Common quinoa colors are white, red and black.
- Quinoa and brown rice are cooked in water. Couscous can be steamed or cooked in water.
- Quinoa provides a higher percentage of protein and minerals than brown rice and couscous.
- Brown rice and couscous are lower in calories and total fat than quinoa.
- Quinoa has a better glycemic index than couscous and brown rice.
- Brown rice and quinoa have a nuttier flavor than couscous.
- Brown rice costs less money than couscous and quinoa.
Couscous vs Brown Rice vs Quinoa: Nutrient Comparison
Couscous, brown rice and quinoa provide many of the same nutrients, although there are some important differences.
The following table is a side-by-side comparison of the nutrients contained in 100-grams of cooked couscous, medium grain brown rice and cooked quinoa.
|Couscous (100 g)||Brown Rice (100 g)||Quinoa (100 g)|
|Protein||3.79 g||2.32 g||4.40 g|
|Carbohydrates||23.2 g||23.5 g||21.3 g|
|Fiber||1.40 g||2.8 g||2.8 g|
|Fat||0.16 g||0.83 g||1.92 g|
|Sugar||0.10 g||0.40 g||0.87 g|
|Vitamin A||0 IU||0 IU||5 IU|
|Beta-carotene||0 mcg||0 mcg||0 mcg|
|Vitamin C||0 mg||0 mg||0 mg|
|Vitamin B6||0.05 mg||0.14 mg||0.12 mg|
|Vitamin B9 (Folate)||15 mcg||4 mcg||42 mcg|
|Vitamin B1 (Thiamin)||0.06 mg||0.10 mg||0.10 mg|
|Vitamin B2 (Riboflavin)||0.02 mg||0.01 mg||0.11 mg|
|Vitamin B3 (Niacin)||0.98 mg||1.33 mg||0.41 mg|
|Vitamin B5 (Pantothenic Acid)||0.37 mg||0.39 mg||0.33 mg|
|Magnesium||8 mg||44 mg||64 mg|
|Phosphorous||22 mg||77 mg||152 mg|
|Potassium||58 mg||79 mg||172 mg|
|Iron||0.38 mg||0.53 mg||1.49 mg|
|Copper||0.04 mg||0.08 mg||0.19 mg|
|Calcium||8 mg||10 mg||17 mg|
|Zinc||0.26 mg||0.62 mg||1.09 mg|
Couscous, brown rice and quinoa contain many of the same nutrients. At first glance it may look like a toss up or a sea of numbers. I’ll break it down and answer the question, which is healthier couscous, brown rice or quinoa?
Quinoa is healthier than brown rice and couscous due to its higher percentage of protein, vitamins and minerals. Quinoa provides more magnesium, phosphorus, potassium, iron, copper, calcium, zinc, folate and riboflavin than couscous and brown rice.
Quinoa is a complete protein meaning it provides all nine essential amino acids, brown rice and couscous doesn’t. Quinoa has a better glycemic index and fewer carbohydrates than brown rice and couscous.
Brown rice and couscous contain fewer calories, total fat and sugar than quinoa. All three are healthy but quinoa is more nutrient dense than the other two.
Couscous vs Brown Rice vs Quinoa: Which to Choose?
Choosing one may depend on your particular goal. Let’s examine some of the popular goals many people have.
Losing weight may be the most popular goal. If you want to lose extra pounds from the mid-section, you may ask, which is better for weight loss, couscous, brown rice or quinoa?
Brown rice is better for weight loss than couscous or quinoa due to its 7% fewer calories than quinoa and 100% more fiber than couscous. Brown rice contains 112 calories per 100 grams. Quinoa contains 120 calories per 100 grams. Couscous contains 112 calories per 100 grams.
Although brown rice and couscous have the same calories, brown rice has more fiber. Fiber has been shown to increase the feeling of fullness and is associated with weight loss.
Some people are trying to consume a gluten-free diet. If you are consuming a gluten-free diet or have celiac disease, this can make or break your choice. Between couscous, brown rice and quinoa, which is gluten free?
Brown rice and quinoa are naturally gluten free while couscous isn’t. Therefore, if you require a gluten free diet, brown rice or quinoa are good options.
In addition, quinoa can be made into flour and used as a substitute for regular flour in gluten free recipes.
My Vitamix blender I use at home can make quinoa, almond or any nut flour in less than one minute. Check out my blender review here, Vitamix Venturist V1220 Review.
Important: Although quinoa and brown rice are gluten free, they may come in contact with gluten-containing grains in storage or during transportation. Always check the label of your quinoa or brown rice product to determine if its gluten free.
Low-carb or Keto Diet
Carbohydrates may be your number one concern if your goal is a Keto or low-carb diet. If you’re on a low-carb diet, you may ask which has more carbohydrates, couscous, brown rice or quinoa?
Quinoa contains 9% less carbohydrates per 100 grams than couscous and 10% less than brown rice making it better for a low-carb diet. Quinoa contains 21.3 grams of carbohydrates per 100 grams cooked. Couscous contains 23.2 grams per 100 grams cooked. Brown rice contains 23.5 grams of carbohydrates per 100 grams cooked.
If you’re bodybuilding or just have a goal to gain lean muscle mass, there’s a good chance you’re lifting weights at home or the gym. Which is better for bodybuilding, couscous, brown rice or quinoa?
Quinoa is better than couscous or brown rice for bodybuilding due to its higher percentage of protein, vitamins and minerals. Quinoa provides 4.40 grams of protein per 100 grams cooked. Couscous provides 3.79 grams of protein per 100 grams and brown rice 2.32 grams.
This means quinoa provides 16% more protein than couscous and 90% more than brown rice per 100 grams cooked. The extra amount of protein, vitamins and minerals help to repair and build new muscle after exercise.
While brown rice and couscous contain more carbohydrates, quinoa also provides a good amount. The carbohydrates quinoa provides help to fuel energy and increase exercise performance when lifting weights and exercising.
Supplements for bodybuilding are expensive, and the costs add up pretty fast. For more details about the prices of all three, check out the cost section of this article.
How does rice compare to potatoes? Find out in my article, Potato vs Rice Nutrition: Which is Better?
Couscous vs Brown Rice vs Quinoa: Glycemic Index
The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood 4. Blood sugar spikes can lead to health complications affecting the eyes, kidneys and the heart 5.
Foods on the GI scale are categorized as:
- Low-GI foods: 55 or under
- Medium-GI foods: 56-69
- High-GI foods: 70 or over
How blood sugars levels are affected:
- Foods with a glycemic index 70 or more cause a quicker spike in blood sugar levels.
- Foods with a glycemic index 56 to 69 cause a moderate spike in blood sugar levels.
- Foods with a glycemic index 55 or less cause a slow spike in blood sugar levels.
Knowing more about the glycemic index of food and how it raises blood sugar, many people ask, does couscous, brown rice or quinoa have a better glycemic index?
Quinoa has a better glycemic index than couscous and brown rice making it more desirable for diabetics. Quinoa is a low GI food, couscous a low to medium and brown rice is a medium to high GI food.
Couscous glycemic index:
- Couscous boiled for 5 minutes has a glycemic index of 70.
- Pearl couscous rehydrated with water has a glycemic index of 52.
Brown Rice glycemic index:
- Brown rice boiled for 25 minutes has a glycemic index of 72.
- Brown rice has a glycemic index of 66.
Quinoa glycemic index:
- Red quinoa cooked in boiling water for 15 minutes has a glycemic index of 54.
- White quinoa cooked in boiling water for 15 minutes has a glycemic index of 50.
- Couscous has a glycemic load of 23 to 32.
- Brown rice has a glycemic load of 30 to 32.
- After boiling red quinoa has a glycemic load of 24 and white quinoa 23.
The glycemic index alone shouldn’t be a reason to pick one food over the other. It’s one piece of the puzzle which may be considered. Always check with a physician as many people may require different nutritional needs.
Find out how brown rice compared to oatmeal in my article, Brown Rice vs Oatmeal: Which is Better? Let’s Compare.
Couscous vs Brown Rice vs Quinoa: Satiety Index
Satiety is a term used to explain the feeling of being full and the loss of appetite which occurs after eating food. The satiety index is a scale showing how full a person feels after eating a certain food.
The satiety index was developed in 1995 from a study which tested 38 foods. The foods were ranked how they satisfied a person’s hunger. Foods scoring under 100 are considered less filling and foods scoring above 100 are considered more filling 6.
The table below shows the satiety scores of brown rice, oatmeal and a few other filling foods.
|Food||Satiety Index Score|
In the study, brown rice was included but not couscous or quinoa. I researched scientific studies and found the following studies which tested the satiety of quinoa to rice and couscous to buckwheat.
A study in 2005, by the University of Milan, tested the satiety of quinoa, oats and buckwheat compared to eating rice. All three, including quinoa, had a higher satiating efficiency than rice 7.
A study published in 2018 compared the satiety of couscous and buckwheat. The researchers found both couscous and buckwheat reduced the participants appetite over a two-hour period, although they both were equally effective 8.
High satiety foods like quinoa, couscous and brown rice are likely to have a high satiety score for the following reasons:
- High in protein.
- High in fiber.
- High in volume (foods containing a lot of water or air).
- Low in energy density (foods low in calories for their weight).
Since rice has satiety scores of 132% and 138%, we may be able to assume quinoa has a higher satiety score more than brown rice and 138%. In addition, quinoa has more protein and fiber than couscous.
Find out how quinoa compared to lentils in my article, Quinoa vs Lentils: Which is Better? A Complete Comparison.
Couscous vs Brown Rice vs Quinoa: Which Costs More?
The prices at the supermarket seem to go up weekly. The cost of food certainly matters to most people, especially with the rising costs of everything else.
Therefore, the price may sway your decision about which one to use more often. Let’s examine, which costs more, couscous, brown rice or quinoa?
Brown rice costs less than quinoa and couscous. The average price for quinoa is $0.57 per 1/4 cup. The average price for couscous is $0.44 per 1/3 cup and brown rice is $0.30 per 1/4 cup.
The prices for all three foods vary depending on the store, location and sales offered.
I decided to conduct a search of various different stores to compare the prices of brown rice, couscous and quinoa.
I checked Shoprite supermarket:
- Wholesome Pantry White Quinoa
- $3.99 per 12 oz bag (7 servings) equaling $0.57 per 1/4 cup serving.
- Wholesome Pantry Tri-Color (White, Red, Black)
- $3.99 per 12 oz bag (7 servings) equaling $0.57 per 1/4 cup serving.
- Bob’s Red Mill Pearl Couscous
- $3.99 per 16 oz bag (9 servings) equaling $0.44 per 1/3 cup serving.
- Brown rice
- $2.99 per 12 oz bag (10 servings) equaling $0.30 per 1/4 cup serving.
I then checked Walmart:
- Food to Live White Quinoa
- $10.99 per 1 pound bag
- Food to Live Organic Red Quinoa
- $13.48 per 1 pound bag
- Bob’s Red Mill Pearl Couscous
- $6.33 per 1 pound bag
- Bob’s Red Mill Golden Couscous
- $8.15 per 1.5 pound bag
- Uncle Ben’s Whole Grain Brown Rice
- $8.01 per 1 pound
- Food to Live Organic Brown Rice
- $11.49 per 1 pound bag
Couscous vs Brown Rice vs Quinoa: Health Benefits
The nutrients in all three are similar just in different percentages. Therefore, the benefits are similar but also in different degrees of effectiveness. The following describes how each nutrient may benefit health and which food provides the greater percentage.
Find out how white and red quinoa compared to each other in my article, Red Quinoa vs White Quinoa: What’s The Difference?
Quinoa has a significantly higher percentage of every mineral listed in the table above. Let’s take a closer look at some of these minerals and how they benefit health.
- Cooked quinoa contains 64 mg of magnesium per 100 grams.
- Cooked brown rice contains 44 mg of magnesium per 100 grams.
- Cooked couscous contains 8 mg of magnesium per 100 grams.
Cooked quinoa provides more magnesium than cooked couscous and brown rice per 100 grams.
Magnesium helps keep blood pressure levels stable and balanced. Recent scientific research examined previous studies and concluded magnesium supplementation decreased systolic and diastolic blood pressure 9.
Magnesium helps control the following:
- Blood pressure
- Nerve function
- Blood sugar
In the heart and muscles, magnesium competes with calcium to help the muscles relax after contracting. When the body is low in magnesium, calcium can over stimulate the heart muscle’s cells causing a rapid or irregular heartbeat 10.
One reason many people supplement with magnesium in the evening is because it helps calm the whole body including blood vessels.
- Cooked quinoa contains 1.49 mg of iron per 100 grams.
- Cooked brown rice contains 0.53 mg of iron per 100 grams.
- Cooked couscous contains 0.38 mg of iron per 100 grams.
Cooked quinoa provides more iron than cooked brown rice and couscous per 100 grams.
Iron is essential in the creation of red blood cells and is a necessary part of any healthy diet. Iron is also vital for growth and development, as some hormones need iron to be appropriately balanced 11.
- Cooked quinoa contains 172 mg of potassium per 100 grams.
- Cooked brown rice contains 79 mg of potassium per 100 grams.
- Cooked couscous contains 58 mg of potassium per 100 grams.
Cooked quinoa provides more potassium than cooked couscous and brown rice per 100 grams.
Potassium helps the body get rid of excess sodium reducing fluid build-up. These help keep systolic and diastolic blood pressure lower 12.
Some medical experts recommend the potassium to sodium ratio of 4:1. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 13.
According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 14. The more potassium, the more sodium your body will lose.
- Cooked quinoa contains 152 mg of phosphorus per 100 grams.
- Cooked brown rice contains 77 mg of phosphorus per 100 grams.
- Cooked couscous contains 22 mg of phosphorus per 100 grams.
Cooked quinoa provides more phosphorus than cooked brown rice and couscous per 100 grams.
Phosphorus has been shown in scientific studies to help with the following:
- Promote healthy nerve conduction.
- Promote bone and teeth health.
- Help the kidneys remove waste.
- Muscle contraction and recovery.
- Help the body manage and store energy.
- Cooked quinoa contains 17 mg of calcium per 100 grams.
- Cooked brown rice contains 10 mg of calcium per 100 grams.
- Cooked couscous contains 8 mg of calcium per 100 grams.
Cooked quinoa provides more calcium than cooked brown rice and couscous per 100 grams.
Calcium is important for the heart and blood pressure. Harvard Health reports calcium helps maintain blood pressure by helping in the controlling of the relaxing and tightening of blood vessels 15.
Calcium also helps the following:
- Help the muscles to function properly.
- Maintain and build strong bones.
- Helps nerve function.
Find out how white quinoa compared to black quinoa in my article, White Quinoa vs Black Quinoa: What’s The Difference?
Quinoa provides a higher percentage of B vitamins than couscous and similar to brown rice. The B vitamins provided include the following:
- B1 (thiamin) (Brown rice and quinoa provide more thiamin than couscous)
- B2 (riboflavin) (Quinoa provides more riboflavin than brown rice and couscous)
- B3 (niacin) (Brown rice provides more niacin than couscous and quinoa)
- B5 (Brown rice provides more B5 than quinoa and couscous)
- B6 (Brown rice provides more B6 than quinoa and couscous)
- B9 (folate) (Quinoa provides more folate than brown rice and couscous)
B vitamins help support the following:
- Brain function.
- Red blood cells.
- Nerve function.
- Cardiovascular disease.
- Energy levels.
A lack of B vitamins has been associated with oxidative stress and neural inflammation.
In a study released in 2018 32 healthy adults were given B vitamin supplementation for six months. The results indicated preliminary evidence B vitamin supplementation reduced oxidative stress and inflammation 16.
Find out how quinoa compared to bulgur in my article, Bulgur vs Quinoa: Which is Better? A Complete Comparison.
Protein & Fiber
- Cooked quinoa contains 2.8 grams of fiber per 100 grams.
- Cooked brown rice contains 2.8 grams of fiber per 100 grams.
- Cooked couscous contains 1.4 grams of fiber per 100 grams.
Cooked quinoa and brown rice provide more fiber than cooked couscous per 100 grams.
Soluble fiber is helpful for many reasons 17. What makes fiber soluble is it dissolves in water.
Soluble fiber is known for the following:
- Manage the blood glucose levels which helps decrease the risk of diabetes.
- Aids greatly in weight management because it allows you to feel full faster and eat less.
- Help overall digestive health.
- Helps avoid constipation and have a more regular stool.
- Cooked quinoa provides 4.40 grams of protein per 100 grams.
- Cooked couscous provides 3.79 grams of protein per 100 grams.
- Cooked brown rice contains 2.32 grams of protein per 100 grams.
Cooked quinoa provides more protein than cooked brown rice and couscous per 100 grams.
Both foods are a good source of protein. Protein may help benefit the following:
- Reduce appetite
- Build and repair muscle
- Boost metabolism
- Weight loss
As noted earlier in the nutrition section of the article, quinoa is a complete protein and contains all the essential amino acids.
Read Next – More Quinoa, Rice vs Food Articles!
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- USDA: Quinoa, cooked
- USDA: Couscous, cooked
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- USDA: Rice, brown, long-grain, cooked
- USDA: Rice, brown, medium-grain, raw
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