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  6. Kidney beans vs. Couscous

Kidney beans vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Kidney beans and Couscous?

  • Kidney beans is higher in Folate, Iron, Fiber, Copper, Phosphorus, Manganese, Potassium, Magnesium, and Vitamin B1, however, Couscous is richer in Selenium.
  • Couscous's daily need coverage for Selenium is 48% more.
  • Couscous contains 9 times less Folate than Kidney beans. Kidney beans contains 130µg of Folate, while Couscous contains 15µg.

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Couscous, cooked types in this article.

Infographic

Kidney 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.
Kidney beans
Kidney beans
9
:
1
Couscous
Couscous
Contains more Calcium +337.5%
Contains more Iron +484.2%
Contains more Magnesium +425%
Contains more Phosphorus +527.3%
Contains more Potassium +598.3%
Contains less Sodium -80%
Contains more Zinc +284.6%
Contains more Copper +426.8%
Contains more Manganese +411.9%
Contains more Selenium +2400%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +337.5%
Contains more Iron +484.2%
Contains more Magnesium +425%
Contains more Phosphorus +527.3%
Contains more Potassium +598.3%
Contains less Sodium -80%
Contains more Zinc +284.6%
Contains more Copper +426.8%
Contains more Manganese +411.9%
Contains more Selenium +2400%

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.
Kidney beans
Kidney beans
6
:
3
Couscous
Couscous
Contains more Vitamin C +∞%
Contains more Vitamin B1 +154%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B6 +135.3%
Contains more Folate +766.7%
Contains more Vitamin K +8300%
Contains more Vitamin E +333.3%
Contains more Vitamin B3 +70.1%
Contains more Vitamin B5 +68.6%
Kidney 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% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 C +∞%
Contains more Vitamin B1 +154%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B6 +135.3%
Contains more Folate +766.7%
Contains more Vitamin K +8300%
Contains more Vitamin E +333.3%
Contains more Vitamin B3 +70.1%
Contains more Vitamin B5 +68.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Couscous
Couscous
Contains more Protein +128.8%
Contains more Fats +212.5%
Contains more Other +319.2%
Equal in Carbs - 23.22
Equal in Water - 72.57
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 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 +128.8%
Contains more Fats +212.5%
Contains more Other +319.2%
Equal in Carbs - 23.22
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +77.3%
Contains more Polyunsaturated fat +334.4%
Contains less Saturated Fat -60.3%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +77.3%
Contains more Polyunsaturated fat +334.4%
Contains less Saturated Fat -60.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Couscous Opinion
Net carbs 16.4g 21.82g Couscous
Protein 8.67g 3.79g Kidney beans
Fats 0.5g 0.16g Kidney beans
Carbs 22.8g 23.22g Couscous
Calories 127kcal 112kcal Kidney beans
Sugar 0.32g 0.1g Couscous
Fiber 6.4g 1.4g Kidney beans
Calcium 35mg 8mg Kidney beans
Iron 2.22mg 0.38mg Kidney beans
Magnesium 42mg 8mg Kidney beans
Phosphorus 138mg 22mg Kidney beans
Potassium 405mg 58mg Kidney beans
Sodium 1mg 5mg Kidney beans
Zinc 1mg 0.26mg Kidney beans
Copper 0.216mg 0.041mg Kidney beans
Manganese 0.43mg 0.084mg Kidney beans
Selenium 1.1µg 27.5µg Couscous
Vitamin E 0.03mg 0.13mg Couscous
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.063mg Kidney beans
Vitamin B2 0.058mg 0.027mg Kidney beans
Vitamin B3 0.578mg 0.983mg Couscous
Vitamin B5 0.22mg 0.371mg Couscous
Vitamin B6 0.12mg 0.051mg Kidney beans
Folate 130µg 15µg Kidney beans
Vitamin K 8.4µg 0.1µg Kidney beans
Tryptophan 0.104mg 0.049mg Kidney beans
Threonine 0.319mg 0.1mg Kidney beans
Isoleucine 0.41mg 0.147mg Kidney beans
Leucine 0.736mg 0.259mg Kidney beans
Lysine 0.607mg 0.073mg Kidney beans
Methionine 0.113mg 0.059mg Kidney beans
Phenylalanine 0.511mg 0.184mg Kidney beans
Valine 0.5mg 0.162mg Kidney beans
Histidine 0.238mg 0.077mg Kidney beans
Saturated Fat 0.073g 0.029g Couscous
Monounsaturated Fat 0.039g 0.022g Kidney beans
Polyunsaturated fat 0.278g 0.064g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
19%
Kidney beans
7%
Couscous
Minerals Daily Need Coverage Score
38%
Kidney beans
22%
Couscous

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 43)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.1)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.044g)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.