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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
25%
22%
Comparison summary
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 7.68g)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.074g)
Which food is cheaper?
Couscous is cheaper (difference - $0.2)
Which food contains less Sodium?
Beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.