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Kidney bean vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 37)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 2.13g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.091g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Couscous
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Kidney bean
4
Couscous
Mineral Summary Score
91
Kidney bean
5
Couscous

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +2057.9%
Contains more Calcium +1687.5%
Contains more Potassium +2324.1%
Contains more Magnesium +1650%
Contains more Copper +2236.6%
Contains more Zinc +973.1%
Contains more Phosphorus +1750%
Contains less Sodium -79.2%
Contains more Iron +2057.9%
Contains more Calcium +1687.5%
Contains more Potassium +2324.1%
Contains more Magnesium +1650%
Contains more Copper +2236.6%
Contains more Zinc +973.1%
Contains more Phosphorus +1750%
Contains less Sodium -79.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin E +69.2%
Contains more Vitamin B1 +739.7%
Contains more Vitamin B2 +711.1%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +110.2%
Contains more Vitamin B6 +678.4%
Contains more Vitamin K +18900%
Contains more Vitamin C +∞%
Contains more Vitamin E +69.2%
Contains more Vitamin B1 +739.7%
Contains more Vitamin B2 +711.1%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +110.2%
Contains more Vitamin B6 +678.4%
Contains more Vitamin K +18900%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
23%
Couscous
Carbohydrates
60%
Kidney bean
23%
Couscous
Fats
4%
Kidney bean
1%
Couscous

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Couscous Opinion
Calories 333 112 Kidney bean
Protein 23.58 3.79 Kidney bean
Fats 0.83 0.16 Kidney bean
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 23.22 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 0.38 Kidney bean
Calcium 143 8 Kidney bean
Potassium 1406 58 Kidney bean
Magnesium 140 8 Kidney bean
Sugars 2.23 0.1 Kidney bean
Fiber 24.9 1.4 Kidney bean
Copper 0.958 0.041 Kidney bean
Zinc 2.79 0.26 Kidney bean
Starch
Phosphorus 407 22 Kidney bean
Sodium 24 5 Couscous
Vitamin A 0 0
Vitamin E 0.22 0.13 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.063 Kidney bean
Vitamin B2 0.219 0.027 Kidney bean
Vitamin B3 2.06 0.983 Kidney bean
Vitamin B5 0.78 0.371 Kidney bean
Vitamin B6 0.397 0.051 Kidney bean
Vitamin B12 0 0
Vitamin K 19 0.1 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Couscous
Saturated Fat 0.12 0.029 Couscous
Monounsaturated Fat 0.064 0.022 Kidney bean
Polyunsaturated fat 0.457 0.064 Kidney bean
Tryptophan 0.279 0.049 Kidney bean
Threonine 0.992 0.1 Kidney bean
Isoleucine 1.041 0.147 Kidney bean
Leucine 1.882 0.259 Kidney bean
Lysine 1.618 0.073 Kidney bean
Methionine 0.355 0.059 Kidney bean
Phenylalanine 1.275 0.184 Kidney bean
Valine 1.233 0.162 Kidney bean
Histidine 0.656 0.077 Kidney bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.