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Beans vs. Couscous — In-Depth Nutrition Comparison

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How are beans and couscous different?

  • Beans have more copper, fiber, phosphorus, zinc, vitamin B1, potassium, vitamin B6, and magnesium; however, couscous is richer in selenium.
  • Couscous covers your daily need for selenium, 42% more than beans.
  • Beans have 9 times more choline than couscous. Beans have 30.8mg of choline, while couscous has 3.3mg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of beans is 33.

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

Infographic

Beans 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.
Beans
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.
Beans
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% 1.7% 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

All nutrients comparison - raw data values

Nutrient Beans Couscous DV% diff.
Selenium 4.5µg 27.5µg 42%
Copper 0.206mg 0.041mg 18%
Fiber 5.5g 1.4g 16%
Phosphorus 104mg 22mg 12%
Zinc 1.4mg 0.26mg 10%
Potassium 296mg 58mg 7%
Vitamin B5 0.371mg 7%
Vitamin B1 0.15mg 0.063mg 7%
Magnesium 32mg 8mg 6%
Vitamin B6 0.13mg 0.051mg 6%
Choline 30.8mg 3.3mg 5%
Calcium 50mg 8mg 4%
Manganese 0.084mg 4%
Vitamin C 3.1mg 0mg 3%
Vitamin B2 0.06mg 0.027mg 3%
Vitamin B3 0.43mg 0.983mg 3%
Folate 24µg 15µg 2%
Protein 4.8g 3.79g 2%
Iron 0.29mg 0.38mg 1%
Carbs 20.49g 23.22g 1%
Vitamin K 0.8µg 0.1µg 1%
Vitamin A 5µg 0µg 1%
Polyunsaturated fat 0.172g 0.064g 1%
Calories 105kcal 112kcal 0%
Fats 0.4g 0.16g 0%
Net carbs 14.99g 21.82g N/A
Sugar 7.78g 0.1g N/A
Sodium 1mg 5mg 0%
Vitamin E 0.15mg 0.13mg 0%
Saturated fat 0.103g 0.029g 0%
Monounsaturated fat 0.035g 0.022g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
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
Beans
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%

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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. Beans - 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.