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Couscous vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Couscous and Cranberry beans different?

  • Couscous is higher in Selenium, however, Cranberry beans is richer in Folate, Fiber, Iron, Copper, Phosphorus, Manganese, Vitamin B1, Magnesium, and Potassium.
  • Daily need coverage for Folate from Cranberry beans is 48% higher.
  • Couscous contains 21 times more Selenium than Cranberry beans. While Couscous contains 27.5µg of Selenium, Cranberry beans contains only 1.3µg.

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

Infographic

Couscous vs Cranberry beans 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 Selenium +2015.4%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Selenium +2015.4%
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%

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 B3 +90.9%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B6 +58.8%
Contains more Folate +1280%
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%
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%
Contains more Vitamin B3 +90.9%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B6 +58.8%
Contains more Folate +1280%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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