Bean raw vs. Couscous — In-Depth Nutrition Comparison
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Differences between bean raw and couscous
- Couscous contains less folate, copper, iron, fiber, phosphorus, vitamin B1, manganese, magnesium, potassium, and vitamin B6 than bean raw.
- Bean raw's daily need coverage for folate is 128% higher.
- Couscous contains 24 times less potassium than bean raw. Bean raw contains 1393mg of potassium, while couscous contains 58mg.
- Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of couscous is 65.
The food types used in this comparison are Beans, pinto, mature seeds, raw and Couscous, cooked.
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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 MagnesiumMagnesium | +2100% |
| Contains more CalciumCalcium | +1312.5% |
| Contains more PotassiumPotassium | +2301.7% |
| Contains more IronIron | +1234.2% |
| Contains more CopperCopper | +2078% |
| Contains more ZincZinc | +776.9% |
| Contains more PhosphorusPhosphorus | +1768.2% |
| Contains more ManganeseManganese | +1266.7% |
| Contains less SodiumSodium | -58.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +61.5% |
| Contains more Vitamin B1Vitamin B1 | +1031.7% |
| Contains more Vitamin B2Vitamin B2 | +685.2% |
| Contains more Vitamin B3Vitamin B3 | +19.4% |
| Contains more Vitamin B5Vitamin B5 | +111.6% |
| Contains more Vitamin B6Vitamin B6 | +829.4% |
| Contains more Vitamin KVitamin K | +5500% |
| Contains more FolateFolate | +3400% |
| Contains more CholineCholine | +1906.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 15µg | 128% |
| Copper | 0.893mg | 0.041mg | 95% |
| Iron | 5.07mg | 0.38mg | 59% |
| Phosphorus | 411mg | 22mg | 56% |
| Fiber | 15.5g | 1.4g | 56% |
| Vitamin B1 | 0.713mg | 0.063mg | 54% |
| Manganese | 1.148mg | 0.084mg | 46% |
| Magnesium | 176mg | 8mg | 40% |
| Potassium | 1393mg | 58mg | 39% |
| Protein | 21.42g | 3.79g | 35% |
| Vitamin B6 | 0.474mg | 0.051mg | 33% |
| Zinc | 2.28mg | 0.26mg | 18% |
| Vitamin B2 | 0.212mg | 0.027mg | 14% |
| Starch | 34.17g | 14% | |
| Carbs | 62.55g | 23.22g | 13% |
| Calories | 347kcal | 112kcal | 12% |
| Calcium | 113mg | 8mg | 11% |
| Choline | 66.2mg | 3.3mg | 11% |
| Vitamin B5 | 0.785mg | 0.371mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin K | 5.6µg | 0.1µg | 5% |
| Polyunsaturated fat | 0.407g | 0.064g | 2% |
| Fats | 1.23g | 0.16g | 2% |
| Saturated fat | 0.235g | 0.029g | 1% |
| Selenium | 27.9µg | 27.5µg | 1% |
| Vitamin B3 | 1.174mg | 0.983mg | 1% |
| Vitamin E | 0.21mg | 0.13mg | 1% |
| Monounsaturated fat | 0.229g | 0.022g | 1% |
| Net carbs | 47.05g | 21.82g | N/A |
| Sugar | 2.11g | 0.1g | N/A |
| Sodium | 12mg | 5mg | 0% |
| Tryptophan | 0.237mg | 0.049mg | 0% |
| Threonine | 0.81mg | 0.1mg | 0% |
| Isoleucine | 0.871mg | 0.147mg | 0% |
| Leucine | 1.558mg | 0.259mg | 0% |
| Lysine | 1.356mg | 0.073mg | 0% |
| Methionine | 0.259mg | 0.059mg | 0% |
| Phenylalanine | 1.095mg | 0.184mg | 0% |
| Valine | 0.998mg | 0.162mg | 0% |
| Histidine | 0.556mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +465.2% |
| Contains more FatsFats | +668.8% |
| Contains more CarbsCarbs | +169.4% |
| Contains more OtherOther | +1234.6% |
| Contains more WaterWater | +540.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +940.9% |
| Contains more Poly. FatPolyunsaturated fat | +535.9% |
| Contains less Sat. FatSaturated fat | -87.7% |