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Adzuki bean vs Couscous - In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and Couscous

  • Adzuki bean has more Folate, Copper, Manganese, Iron, Phosphorus, Fiber, Zinc, Potassium, and Vitamin B1, however Couscous is richer in Selenium.
  • Adzuki bean covers your daily Folate needs 152% more than Couscous.
  • Couscous has 27 times less Copper than Adzuki bean. Adzuki bean has 1.094mg of Copper, while Couscous has 0.041mg.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Couscous, cooked.

Infographic

Adzuki bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1210.5%
Contains more Calcium +725%
Contains more Potassium +2062.1%
Contains more Magnesium +1487.5%
Contains more Copper +2568.3%
Contains more Zinc +1838.5%
Contains more Phosphorus +1631.8%
Equal in Sodium - 5
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +1210.5%
Contains more Calcium +725%
Contains more Potassium +2062.1%
Contains more Magnesium +1487.5%
Contains more Copper +2568.3%
Contains more Zinc +1838.5%
Contains more Phosphorus +1631.8%
Equal in Sodium - 5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +622.2%
Contains more Vitamin B2 +714.8%
Contains more Vitamin B3 +167.5%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +588.2%
Contains more Folate +4046.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +622.2%
Contains more Vitamin B2 +714.8%
Contains more Vitamin B3 +167.5%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +588.2%
Contains more Folate +4046.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Adzuki bean
7
Couscous
Mineral Summary Score
134
Adzuki bean
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
119%
Adzuki bean
23%
Couscous
Carbohydrates
63%
Adzuki bean
23%
Couscous
Fats
2%
Adzuki bean
1%
Couscous

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Couscous
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.162g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)

All nutrients comparison - raw data values

Nutrient Adzuki bean Couscous Opinion
Calories 329 112 Adzuki bean
Protein 19.87 3.79 Adzuki bean
Fats 0.53 0.16 Adzuki bean
Vitamin C 0 0
Carbs 62.9 23.22 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 0.38 Adzuki bean
Calcium 66 8 Adzuki bean
Potassium 1254 58 Adzuki bean
Magnesium 127 8 Adzuki bean
Sugar 0.1 Adzuki bean
Fiber 12.7 1.4 Adzuki bean
Copper 1.094 0.041 Adzuki bean
Zinc 5.04 0.26 Adzuki bean
Starch
Phosphorus 381 22 Adzuki bean
Sodium 5 5
Vitamin A 17 0 Adzuki bean
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.455 0.063 Adzuki bean
Vitamin B2 0.22 0.027 Adzuki bean
Vitamin B3 2.63 0.983 Adzuki bean
Vitamin B5 1.471 0.371 Adzuki bean
Vitamin B6 0.351 0.051 Adzuki bean
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 622 15 Adzuki bean
Trans Fat 0 Couscous
Saturated Fat 0.191 0.029 Couscous
Monounsaturated Fat 0.05 0.022 Adzuki bean
Polyunsaturated fat 0.113 0.064 Adzuki bean
Tryptophan 0.191 0.049 Adzuki bean
Threonine 0.674 0.1 Adzuki bean
Isoleucine 0.791 0.147 Adzuki bean
Leucine 1.668 0.259 Adzuki bean
Lysine 1.497 0.073 Adzuki bean
Methionine 0.21 0.059 Adzuki bean
Phenylalanine 1.052 0.184 Adzuki bean
Valine 1.023 0.162 Adzuki bean
Histidine 0.524 0.077 Adzuki bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.