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Couscous vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 6.5g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.319g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
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)

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.
Couscous Bean
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous Bean
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
4
Couscous
32
Bean
Mineral Summary Score
5
Couscous
88
Bean

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
:
7
Bean
Contains less Sodium -66.7%
Contains more Iron +1673.7%
Contains more Calcium +1550%
Contains more Potassium +2048.3%
Contains more Magnesium +2262.5%
Contains more Copper +2195.1%
Contains more Zinc +930.8%
Contains more Phosphorus +1568.2%
Contains less Sodium -66.7%
Contains more Iron +1673.7%
Contains more Calcium +1550%
Contains more Potassium +2048.3%
Contains more Magnesium +2262.5%
Contains more Copper +2195.1%
Contains more Zinc +930.8%
Contains more Phosphorus +1568.2%

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
:
9
Bean
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +292.3%
Contains more Vitamin B1 +885.7%
Contains more Vitamin B2 +763%
Contains more Vitamin B3 +129%
Contains more Vitamin B5 +414.8%
Contains more Vitamin B6 +649%
Contains more Vitamin K +8900%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +292.3%
Contains more Vitamin B1 +885.7%
Contains more Vitamin B2 +763%
Contains more Vitamin B3 +129%
Contains more Vitamin B5 +414.8%
Contains more Vitamin B6 +649%
Contains more Vitamin K +8900%

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
23%
Couscous
143%
Bean
Carbohydrates
23%
Couscous
63%
Bean
Fats
1%
Couscous
5%
Bean

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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 Couscous Bean Opinion
Calories 112 347 Bean
Protein 3.79 23.86 Bean
Fats 0.16 1.15 Bean
Vitamin C 0 4.8 Bean
Carbs 23.22 62.62 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 6.74 Bean
Calcium 8 132 Bean
Potassium 58 1246 Bean
Magnesium 8 189 Bean
Sugars 0.1 6.6 Bean
Fiber 1.4 16.3 Bean
Copper 0.041 0.941 Bean
Zinc 0.26 2.68 Bean
Starch
Phosphorus 22 367 Bean
Sodium 5 15 Couscous
Vitamin A 0 114 Bean
Vitamin E 0.13 0.51 Bean
Vitamin D 0 0
Vitamin B1 0.063 0.621 Bean
Vitamin B2 0.027 0.233 Bean
Vitamin B3 0.983 2.251 Bean
Vitamin B5 0.371 1.91 Bean
Vitamin B6 0.051 0.382 Bean
Vitamin B12 0 0
Vitamin K 0.1 9 Bean
Folic acid (B9) 0 0
Trans Fat 0 Couscous
Saturated Fat 0.029 0.348 Couscous
Monounsaturated Fat 0.022 0.161 Bean
Polyunsaturated fat 0.064 0.384 Bean
Tryptophan 0.049 0.26 Bean
Threonine 0.1 0.782 Bean
Isoleucine 0.147 1.008 Bean
Leucine 0.259 1.847 Bean
Lysine 0.073 1.664 Bean
Methionine 0.059 0.286 Bean
Phenylalanine 0.184 1.443 Bean
Valine 0.162 1.237 Bean
Histidine 0.077 0.695 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.