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Chickpeas vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between Chickpeas and Couscous?

  • Chickpeas is richer in Manganese, Folate, Copper, Iron, Fiber, Phosphorus, Zinc, Magnesium, and Choline, while Couscous is higher in Selenium.
  • Couscous's daily need coverage for Selenium is 43% higher.
  • Couscous has 13 times less Choline than Chickpeas. Chickpeas has 42.8mg of Choline, while Couscous has 3.3mg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Couscous, cooked types in this comparison.

Infographic

Chickpeas 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.
Contains more Calcium +512.5%
Contains more Iron +660.5%
Contains more Magnesium +500%
Contains more Phosphorus +663.6%
Contains more Potassium +401.7%
Contains more Zinc +488.5%
Contains more Copper +758.5%
Contains more Manganese +1126.2%
Contains less Sodium -28.6%
Contains more Selenium +643.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +512.5%
Contains more Iron +660.5%
Contains more Magnesium +500%
Contains more Phosphorus +663.6%
Contains more Potassium +401.7%
Contains more Zinc +488.5%
Contains more Copper +758.5%
Contains more Manganese +1126.2%
Contains less Sodium -28.6%
Contains more Selenium +643.2%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +169.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +84.1%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B6 +172.5%
Contains more Folate +1046.7%
Contains more Vitamin K +3900%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B5 +29.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
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 A +∞%
Contains more Vitamin E +169.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +84.1%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B6 +172.5%
Contains more Folate +1046.7%
Contains more Vitamin K +3900%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B5 +29.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +133.8%
Contains more Fats +1518.8%
Contains more Carbs +18.1%
Contains more Other +253.8%
Contains more Water +20.5%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
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 +133.8%
Contains more Fats +1518.8%
Contains more Carbs +18.1%
Contains more Other +253.8%
Contains more Water +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2550%
Contains more Polyunsaturated fat +1706.3%
Contains less Saturated Fat -89.2%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +2550%
Contains more Polyunsaturated fat +1706.3%
Contains less Saturated Fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Couscous Opinion
Net carbs 19.82g 21.82g Couscous
Protein 8.86g 3.79g Chickpeas
Fats 2.59g 0.16g Chickpeas
Carbs 27.42g 23.22g Chickpeas
Calories 164kcal 112kcal Chickpeas
Sugar 4.8g 0.1g Couscous
Fiber 7.6g 1.4g Chickpeas
Calcium 49mg 8mg Chickpeas
Iron 2.89mg 0.38mg Chickpeas
Magnesium 48mg 8mg Chickpeas
Phosphorus 168mg 22mg Chickpeas
Potassium 291mg 58mg Chickpeas
Sodium 7mg 5mg Couscous
Zinc 1.53mg 0.26mg Chickpeas
Copper 0.352mg 0.041mg Chickpeas
Manganese 1.03mg 0.084mg Chickpeas
Selenium 3.7µg 27.5µg Couscous
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.13mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.063mg Chickpeas
Vitamin B2 0.063mg 0.027mg Chickpeas
Vitamin B3 0.526mg 0.983mg Couscous
Vitamin B5 0.286mg 0.371mg Couscous
Vitamin B6 0.139mg 0.051mg Chickpeas
Folate 172µg 15µg Chickpeas
Vitamin K 4µg 0.1µg Chickpeas
Tryptophan 0.085mg 0.049mg Chickpeas
Threonine 0.329mg 0.1mg Chickpeas
Isoleucine 0.38mg 0.147mg Chickpeas
Leucine 0.631mg 0.259mg Chickpeas
Lysine 0.593mg 0.073mg Chickpeas
Methionine 0.116mg 0.059mg Chickpeas
Phenylalanine 0.475mg 0.184mg Chickpeas
Valine 0.372mg 0.162mg Chickpeas
Histidine 0.244mg 0.077mg Chickpeas
Saturated Fat 0.269g 0.029g Couscous
Monounsaturated Fat 0.583g 0.022g Chickpeas
Polyunsaturated fat 1.156g 0.064g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas 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
21%
Chickpeas
7%
Couscous
Minerals Daily Need Coverage Score
57%
Chickpeas
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.7g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.24g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 29)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.