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  6. Bean vs. Couscous

Bean vs. Couscous — In-Depth Nutrition Comparison

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How are Bean and Couscous different?

  • Bean has more Copper, Fiber, Phosphorus, Zinc, Vitamin B1, Potassium, Vitamin B6, and Magnesium, however, Couscous is richer in Selenium.
  • Couscous covers your daily need of Selenium 42% more than Bean.
  • Bean has 9 times more Choline than Couscous. Bean has 30.8mg of Choline, while Couscous has 3.3mg.

Beans, baked, canned, no salt added and Couscous, cooked types were used in this article.

Infographic

Bean 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.
Bean
Bean
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +410.3%
Contains more CopperCopper +402.4%
Contains more ZincZinc +438.5%
Contains more PhosphorusPhosphorus +372.7%
Contains less SodiumSodium -80%
Contains more IronIron +31%
Contains more SeleniumSelenium +511.1%

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.
Bean
Bean
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15.4%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B6Vitamin B6 +154.9%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +60%
Contains more CholineCholine +833.3%
Contains more Vitamin B3Vitamin B3 +128.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 ProteinProtein +26.6%
Contains more FatsFats +150%
Contains more OtherOther +557.7%
Contains more CarbsCarbs +13.3%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
2
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +59.1%
Contains more Poly. FatPolyunsaturated fat +168.8%
Contains less Sat. FatSaturated Fat -71.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Couscous Opinion
Calories 105kcal 112kcal Couscous
Protein 4.8g 3.79g Bean
Fats 0.4g 0.16g Bean
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 21.82g Couscous
Carbs 20.49g 23.22g Couscous
Magnesium 32mg 8mg Bean
Calcium 50mg 8mg Bean
Potassium 296mg 58mg Bean
Iron 0.29mg 0.38mg Couscous
Sugar 7.78g 0.1g Couscous
Fiber 5.5g 1.4g Bean
Copper 0.206mg 0.041mg Bean
Zinc 1.4mg 0.26mg Bean
Phosphorus 104mg 22mg Bean
Sodium 1mg 5mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.13mg Bean
Manganese 0.084mg Couscous
Selenium 4.5µg 27.5µg Couscous
Vitamin B1 0.15mg 0.063mg Bean
Vitamin B2 0.06mg 0.027mg Bean
Vitamin B3 0.43mg 0.983mg Couscous
Vitamin B5 0.371mg Couscous
Vitamin B6 0.13mg 0.051mg Bean
Vitamin K 0.8µg 0.1µg Bean
Folate 24µg 15µg Bean
Choline 30.8mg 3.3mg Bean
Saturated Fat 0.103g 0.029g Couscous
Monounsaturated Fat 0.035g 0.022g Bean
Polyunsaturated fat 0.172g 0.064g Bean
Tryptophan 0.049mg Couscous
Threonine 0.1mg Couscous
Isoleucine 0.147mg Couscous
Leucine 0.259mg Couscous
Lysine 0.073mg Couscous
Methionine 0.059mg Couscous
Phenylalanine 0.184mg Couscous
Valine 0.162mg Couscous
Histidine 0.077mg Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
7%
Couscous
Minerals Daily Need Coverage Score
25%
Bean
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 7.68g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 32)
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)
Which food is richer in minerals?
?
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.