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  6. Cranberry beans vs. Couscous

Cranberry beans vs. Couscous — In-Depth Nutrition Comparison

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How are Cranberry beans and Couscous different?

  • Cranberry beans is higher in Folate, Fiber, Iron, Copper, Phosphorus, Manganese, Vitamin B1, Magnesium, and Potassium, however, Couscous is richer in Selenium.
  • Daily need coverage for Folate from Cranberry beans is 48% higher.
  • Cranberry beans contains 7 times more Potassium than Couscous. While Cranberry beans contains 387mg of Potassium, Couscous contains only 58mg.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Couscous, cooked are the varieties used in this article.

Infographic

Cranberry beans vs Couscous infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry beans
Cranberry beans
9
:
1
Couscous
Couscous
Contains more Calcium +525%
Contains more Iron +450%
Contains more Magnesium +525%
Contains more Phosphorus +513.6%
Contains more Potassium +567.2%
Contains less Sodium -80%
Contains more Zinc +338.5%
Contains more Copper +463.4%
Contains more Manganese +340.5%
Contains more Selenium +2015.4%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +525%
Contains more Iron +450%
Contains more Magnesium +525%
Contains more Phosphorus +513.6%
Contains more Potassium +567.2%
Contains less Sodium -80%
Contains more Zinc +338.5%
Contains more Copper +463.4%
Contains more Manganese +340.5%
Contains more Selenium +2015.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry beans
Cranberry beans
4
:
4
Couscous
Couscous
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B6 +58.8%
Contains more Folate +1280%
Contains more Vitamin B3 +90.9%
Contains more Vitamin B5 +54.6%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B6 +58.8%
Contains more Folate +1280%
Contains more Vitamin B3 +90.9%
Contains more Vitamin B5 +54.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
4
:
1
Couscous
Couscous
Contains more Protein +146.4%
Contains more Fats +187.5%
Contains more Other +319.2%
Contains more Water +12.3%
Equal in Carbs - 23.22
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +146.4%
Contains more Fats +187.5%
Contains more Other +319.2%
Contains more Water +12.3%
Equal in Carbs - 23.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +210.9%
Contains less Saturated Fat -75.6%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +210.9%
Contains less Saturated Fat -75.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Couscous Opinion
Net carbs 15.86g 21.82g Couscous
Protein 9.34g 3.79g Cranberry beans
Fats 0.46g 0.16g Cranberry beans
Carbs 24.46g 23.22g Cranberry beans
Calories 136kcal 112kcal Cranberry beans
Sugar 0.1g Cranberry beans
Fiber 8.6g 1.4g Cranberry beans
Calcium 50mg 8mg Cranberry beans
Iron 2.09mg 0.38mg Cranberry beans
Magnesium 50mg 8mg Cranberry beans
Phosphorus 135mg 22mg Cranberry beans
Potassium 387mg 58mg Cranberry beans
Sodium 1mg 5mg Cranberry beans
Zinc 1.14mg 0.26mg Cranberry beans
Copper 0.231mg 0.041mg Cranberry beans
Manganese 0.37mg 0.084mg Cranberry beans
Selenium 1.3µg 27.5µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.21mg 0.063mg Cranberry beans
Vitamin B2 0.069mg 0.027mg Cranberry beans
Vitamin B3 0.515mg 0.983mg Couscous
Vitamin B5 0.24mg 0.371mg Couscous
Vitamin B6 0.081mg 0.051mg Cranberry beans
Folate 207µg 15µg Cranberry beans
Vitamin K 0.1µg Couscous
Tryptophan 0.111mg 0.049mg Cranberry beans
Threonine 0.393mg 0.1mg Cranberry beans
Isoleucine 0.412mg 0.147mg Cranberry beans
Leucine 0.746mg 0.259mg Cranberry beans
Lysine 0.641mg 0.073mg Cranberry beans
Methionine 0.14mg 0.059mg Cranberry beans
Phenylalanine 0.505mg 0.184mg Cranberry beans
Valine 0.489mg 0.162mg Cranberry beans
Histidine 0.26mg 0.077mg Cranberry beans
Saturated Fat 0.119g 0.029g Couscous
Monounsaturated Fat 0.04g 0.022g Cranberry beans
Polyunsaturated fat 0.199g 0.064g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Cranberry beans
7%
Couscous
Minerals Daily Need Coverage Score
38%
Cranberry beans
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.09g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.