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  6. Fava beans vs. Couscous

Fava beans vs. Couscous — In-Depth Nutrition Comparison

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Important differences between Fava beans and Couscous

  • Fava beans has more Copper, Folate, Fiber, Phosphorus, Manganese, Iron, Magnesium, Zinc, and Potassium, however, Couscous has more Selenium.
  • Couscous's daily need coverage for Selenium is 45% more.
  • Fava beans has 7 times more Folate than Couscous. Fava beans has 104µg of Folate, while Couscous has 15µg.

The food varieties used in the comparison are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Fava 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.
Fava beans
Fava beans
8
:
1
Couscous
Couscous
Contains more Calcium +350%
Contains more Iron +294.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +468.2%
Contains more Potassium +362.1%
Contains more Zinc +288.5%
Contains more Copper +531.7%
Contains more Manganese +401.2%
Contains more Selenium +957.7%
Equal in Sodium - 5
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +350%
Contains more Iron +294.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +468.2%
Contains more Potassium +362.1%
Contains more Zinc +288.5%
Contains more Copper +531.7%
Contains more Manganese +401.2%
Contains more Selenium +957.7%
Equal in Sodium - 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.
Fava beans
Fava beans
7
:
3
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54%
Contains more Vitamin B2 +229.6%
Contains more Vitamin B6 +41.2%
Contains more Folate +593.3%
Contains more Vitamin K +2800%
Contains more Vitamin E +550%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +136.3%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54%
Contains more Vitamin B2 +229.6%
Contains more Vitamin B6 +41.2%
Contains more Folate +593.3%
Contains more Vitamin K +2800%
Contains more Vitamin E +550%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +136.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fava beans
Fava beans
3
:
2
Couscous
Couscous
Contains more Protein +100.5%
Contains more Fats +150%
Contains more Other +211.5%
Contains more Carbs +18.2%
Equal in Water - 72.57
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 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 +100.5%
Contains more Fats +150%
Contains more Other +211.5%
Contains more Carbs +18.2%
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fava beans
Fava beans
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +259.1%
Contains more Polyunsaturated fat +156.3%
Contains less Saturated Fat -56.1%
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +259.1%
Contains more Polyunsaturated fat +156.3%
Contains less Saturated Fat -56.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fava beans Couscous Opinion
Net carbs 14.25g 21.82g Couscous
Protein 7.6g 3.79g Fava beans
Fats 0.4g 0.16g Fava beans
Carbs 19.65g 23.22g Couscous
Calories 110kcal 112kcal Couscous
Sugar 1.82g 0.1g Couscous
Fiber 5.4g 1.4g Fava beans
Calcium 36mg 8mg Fava beans
Iron 1.5mg 0.38mg Fava beans
Magnesium 43mg 8mg Fava beans
Phosphorus 125mg 22mg Fava beans
Potassium 268mg 58mg Fava beans
Sodium 5mg 5mg
Zinc 1.01mg 0.26mg Fava beans
Copper 0.259mg 0.041mg Fava beans
Manganese 0.421mg 0.084mg Fava beans
Selenium 2.6µg 27.5µg Couscous
Vitamin A 15IU 0IU Fava beans
Vitamin A RAE 1µg 0µg Fava beans
Vitamin E 0.02mg 0.13mg Couscous
Vitamin C 0.3mg 0mg Fava beans
Vitamin B1 0.097mg 0.063mg Fava beans
Vitamin B2 0.089mg 0.027mg Fava beans
Vitamin B3 0.711mg 0.983mg Couscous
Vitamin B5 0.157mg 0.371mg Couscous
Vitamin B6 0.072mg 0.051mg Fava beans
Folate 104µg 15µg Fava beans
Vitamin K 2.9µg 0.1µg Fava beans
Tryptophan 0.072mg 0.049mg Fava beans
Threonine 0.27mg 0.1mg Fava beans
Isoleucine 0.306mg 0.147mg Fava beans
Leucine 0.572mg 0.259mg Fava beans
Lysine 0.486mg 0.073mg Fava beans
Methionine 0.062mg 0.059mg Fava beans
Phenylalanine 0.321mg 0.184mg Fava beans
Valine 0.338mg 0.162mg Fava beans
Histidine 0.193mg 0.077mg Fava beans
Saturated Fat 0.066g 0.029g Couscous
Monounsaturated Fat 0.079g 0.022g Fava beans
Polyunsaturated fat 0.164g 0.064g Fava beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fava 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
14%
Fava beans
7%
Couscous
Minerals Daily Need Coverage Score
36%
Fava beans
22%
Couscous

Comparison summary

Which food is richer in minerals?
Fava beans
Fava beans is relatively richer in minerals
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $1.3)
Which food is richer in vitamins?
Fava beans
Fava beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 14)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.