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  6. Couscous vs. Bean

Couscous vs. Bean — In-Depth Nutrition Comparison

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How are Couscous and Bean different?

  • Couscous has more Selenium, however, Bean is richer in Copper, Fiber, Phosphorus, Zinc, Vitamin B1, Potassium, Vitamin B6, and Magnesium.
  • Couscous covers your daily need of Selenium 42% more than Bean.

Couscous, cooked and Beans, baked, canned, no salt added types were used in this article.

Infographic

Couscous vs Bean 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.
Couscous
Couscous
3
:
7
Bean
Bean
Contains more Iron +31%
Contains more Selenium +511.1%
Contains more Calcium +525%
Contains more Magnesium +300%
Contains more Phosphorus +372.7%
Contains more Potassium +410.3%
Contains less Sodium -80%
Contains more Zinc +438.5%
Contains more Copper +402.4%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +31%
Contains more Selenium +511.1%
Contains more Calcium +525%
Contains more Magnesium +300%
Contains more Phosphorus +372.7%
Contains more Potassium +410.3%
Contains less Sodium -80%
Contains more Zinc +438.5%
Contains more Copper +402.4%

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.
Couscous
Couscous
2
:
8
Bean
Bean
Contains more Vitamin B3 +128.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B6 +154.9%
Contains more Folate +60%
Contains more Vitamin K +700%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B3 +128.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B6 +154.9%
Contains more Folate +60%
Contains more Vitamin K +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Bean
Bean
Contains more Carbs +13.3%
Contains more Protein +26.6%
Contains more Fats +150%
Contains more Other +557.7%
Equal in Water - 72.6
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Carbs +13.3%
Contains more Protein +26.6%
Contains more Fats +150%
Contains more Other +557.7%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Bean
Bean
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +59.1%
Contains more Polyunsaturated fat +168.8%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +59.1%
Contains more Polyunsaturated fat +168.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Bean Opinion
Net carbs 21.82g 14.99g Couscous
Protein 3.79g 4.8g Bean
Fats 0.16g 0.4g Bean
Carbs 23.22g 20.49g Couscous
Calories 112kcal 105kcal Couscous
Sugar 0.1g 7.78g Couscous
Fiber 1.4g 5.5g Bean
Calcium 8mg 50mg Bean
Iron 0.38mg 0.29mg Couscous
Magnesium 8mg 32mg Bean
Phosphorus 22mg 104mg Bean
Potassium 58mg 296mg Bean
Sodium 5mg 1mg Bean
Zinc 0.26mg 1.4mg Bean
Copper 0.041mg 0.206mg Bean
Manganese 0.084mg Couscous
Selenium 27.5µg 4.5µg Couscous
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.13mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.063mg 0.15mg Bean
Vitamin B2 0.027mg 0.06mg Bean
Vitamin B3 0.983mg 0.43mg Couscous
Vitamin B5 0.371mg Couscous
Vitamin B6 0.051mg 0.13mg Bean
Folate 15µg 24µg Bean
Vitamin K 0.1µg 0.8µg Bean
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous
Saturated Fat 0.029g 0.103g Couscous
Monounsaturated Fat 0.022g 0.035g Bean
Polyunsaturated fat 0.064g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Bean
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
7%
Couscous
11%
Bean
Minerals Daily Need Coverage Score
22%
Couscous
25%
Bean

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 7.68g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.