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Mung bean vs. Couscous — In-Depth Nutrition Comparison

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How are Mung bean and Couscous different?

  • Mung bean is higher in Folate, Copper, Iron, Fiber, Phosphorus, Vitamin B1, Magnesium, Manganese, and Potassium, however, Couscous is richer in Selenium.
  • Daily need coverage for Folate from Mung bean is 153% higher.
  • Mung bean contains 24 times more Magnesium than Couscous. While Mung bean contains 189mg of Magnesium, Couscous contains only 8mg.

Mung beans, mature seeds, raw and Couscous, cooked are the varieties used in this article.

Infographic

Mung bean vs Couscous infographic
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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 +1550%
Contains more Iron +1673.7%
Contains more Magnesium +2262.5%
Contains more Phosphorus +1568.2%
Contains more Potassium +2048.3%
Contains more Zinc +930.8%
Contains more Copper +2195.1%
Contains more Manganese +1132.1%
Contains less Sodium -66.7%
Contains more Selenium +235.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1550%
Contains more Iron +1673.7%
Contains more Magnesium +2262.5%
Contains more Phosphorus +1568.2%
Contains more Potassium +2048.3%
Contains more Zinc +930.8%
Contains more Copper +2195.1%
Contains more Manganese +1132.1%
Contains less Sodium -66.7%
Contains more Selenium +235.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +292.3%
Contains more Vitamin C +∞%
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 Folate +4066.7%
Contains more Vitamin K +8900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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 +292.3%
Contains more Vitamin C +∞%
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 Folate +4066.7%
Contains more Vitamin K +8900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +529.6%
Contains more Fats +618.8%
Contains more Carbs +169.7%
Contains more Other +1176.9%
Contains more Water +701.9%
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +529.6%
Contains more Fats +618.8%
Contains more Carbs +169.7%
Contains more Other +1176.9%
Contains more Water +701.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +631.8%
Contains more Polyunsaturated fat +500%
Contains less Saturated Fat -91.7%
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +631.8%
Contains more Polyunsaturated fat +500%
Contains less Saturated Fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung bean Couscous Opinion
Net carbs 46.32g 21.82g Mung bean
Protein 23.86g 3.79g Mung bean
Fats 1.15g 0.16g Mung bean
Carbs 62.62g 23.22g Mung bean
Calories 347kcal 112kcal Mung bean
Sugar 6.6g 0.1g Couscous
Fiber 16.3g 1.4g Mung bean
Calcium 132mg 8mg Mung bean
Iron 6.74mg 0.38mg Mung bean
Magnesium 189mg 8mg Mung bean
Phosphorus 367mg 22mg Mung bean
Potassium 1246mg 58mg Mung bean
Sodium 15mg 5mg Couscous
Zinc 2.68mg 0.26mg Mung bean
Copper 0.941mg 0.041mg Mung bean
Manganese 1.035mg 0.084mg Mung bean
Selenium 8.2µg 27.5µg Couscous
Vitamin A 114IU 0IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.13mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.063mg Mung bean
Vitamin B2 0.233mg 0.027mg Mung bean
Vitamin B3 2.251mg 0.983mg Mung bean
Vitamin B5 1.91mg 0.371mg Mung bean
Vitamin B6 0.382mg 0.051mg Mung bean
Folate 625µg 15µg Mung bean
Vitamin K 9µg 0.1µg Mung bean
Tryptophan 0.26mg 0.049mg Mung bean
Threonine 0.782mg 0.1mg Mung bean
Isoleucine 1.008mg 0.147mg Mung bean
Leucine 1.847mg 0.259mg Mung bean
Lysine 1.664mg 0.073mg Mung bean
Methionine 0.286mg 0.059mg Mung bean
Phenylalanine 1.443mg 0.184mg Mung bean
Valine 1.237mg 0.162mg Mung bean
Histidine 0.695mg 0.077mg Mung bean
Saturated Fat 0.348g 0.029g Couscous
Monounsaturated Fat 0.161g 0.022g Mung bean
Polyunsaturated fat 0.384g 0.064g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean 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
82%
Mung bean
7%
Couscous
Minerals Daily Need Coverage Score
126%
Mung bean
22%
Couscous

Comparison summary

Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (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 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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.