Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bean vs. Couscous — In-Depth Nutrition Comparison

Compare

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
7
:
Contains more Calcium +525%
Contains more Magnesium +300%
Contains more Phosphorus +372.7%
Contains more Potassium +410.3%
Contains less Sodium -80%
Contains more Zinc +438.5%
Contains more Copper +402.4%
Contains more Iron +31%
Contains more Selenium +511.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +525%
Contains more Magnesium +300%
Contains more Phosphorus +372.7%
Contains more Potassium +410.3%
Contains less Sodium -80%
Contains more Zinc +438.5%
Contains more Copper +402.4%
Contains more Iron +31%
Contains more Selenium +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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B6 +154.9%
Contains more Folate +60%
Contains more Vitamin K +700%
Contains more Vitamin B3 +128.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B6 +154.9%
Contains more Folate +60%
Contains more Vitamin K +700%
Contains more Vitamin B3 +128.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
4
:
Contains more Protein +26.6%
Contains more Fats +150%
Contains more Other +557.7%
Contains more Carbs +13.3%
Equal in Water - 72.57
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 Protein +26.6%
Contains more Fats +150%
Contains more Other +557.7%
Contains more Carbs +13.3%
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
2
:
Contains more Monounsaturated Fat +59.1%
Contains more Polyunsaturated fat +168.8%
Contains less Saturated Fat -71.8%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +59.1%
Contains more Polyunsaturated fat +168.8%
Contains less Saturated 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
Net carbs 14.99g 21.82g Couscous
Protein 4.8g 3.79g Bean
Fats 0.4g 0.16g Bean
Carbs 20.49g 23.22g Couscous
Calories 105kcal 112kcal Couscous
Sugar 7.78g 0.1g Couscous
Fiber 5.5g 1.4g Bean
Calcium 50mg 8mg Bean
Iron 0.29mg 0.38mg Couscous
Magnesium 32mg 8mg Bean
Phosphorus 104mg 22mg Bean
Potassium 296mg 58mg Bean
Sodium 1mg 5mg Bean
Zinc 1.4mg 0.26mg Bean
Copper 0.206mg 0.041mg Bean
Manganese 0.084mg Couscous
Selenium 4.5µg 27.5µg Couscous
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.13mg Bean
Vitamin C 3.1mg 0mg Bean
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
Folate 24µg 15µg Bean
Vitamin K 0.8µg 0.1µg 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
Saturated Fat 0.103g 0.029g Couscous
Monounsaturated Fat 0.035g 0.022g Bean
Polyunsaturated fat 0.172g 0.064g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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.