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  6. Adzuki bean vs. Couscous

Adzuki bean vs. Couscous — In-Depth Nutrition Comparison

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Differences between Adzuki bean and Couscous

  • Adzuki bean has more Copper, Folate, Fiber, Manganese, Phosphorus, Iron, Potassium, Zinc, and Magnesium, while Couscous has more Selenium.
  • Couscous's daily need coverage for Selenium is 48% higher.
  • Couscous contains 9 times less Potassium than Adzuki bean. Adzuki bean contains 532mg of Potassium, while Couscous contains 58mg.

The food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 +550%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +817.2%
Contains more IronIron +426.3%
Contains more CopperCopper +626.8%
Contains more ZincZinc +580.8%
Contains more PhosphorusPhosphorus +663.6%
Contains more ManganeseManganese +582.1%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +2191.7%

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.
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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B2Vitamin B2 +137%
Contains more Vitamin B5Vitamin B5 +15.9%
Contains more Vitamin B6Vitamin B6 +88.2%
Contains more FolateFolate +706.7%
Contains more Vitamin B3Vitamin B3 +37.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +98.4%
Contains more OtherOther +407.7%
Contains more FatsFats +60%
~equal in Carbs ~23.22g
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 less Sat. FatSaturated Fat -19.4%
Contains more Mono. FatMonounsaturated Fat +144.4%
Contains more Poly. FatPolyunsaturated fat +204.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Couscous Opinion
Calories 128kcal 112kcal Adzuki bean
Protein 7.52g 3.79g Adzuki bean
Fats 0.1g 0.16g Couscous
Net carbs 17.47g 21.82g Couscous
Carbs 24.77g 23.22g Adzuki bean
Magnesium 52mg 8mg Adzuki bean
Calcium 28mg 8mg Adzuki bean
Potassium 532mg 58mg Adzuki bean
Iron 2mg 0.38mg Adzuki bean
Sugar 0.1g Adzuki bean
Fiber 7.3g 1.4g Adzuki bean
Copper 0.298mg 0.041mg Adzuki bean
Zinc 1.77mg 0.26mg Adzuki bean
Phosphorus 168mg 22mg Adzuki bean
Sodium 8mg 5mg Couscous
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.13mg Couscous
Manganese 0.573mg 0.084mg Adzuki bean
Selenium 1.2µg 27.5µg Couscous
Vitamin B1 0.115mg 0.063mg Adzuki bean
Vitamin B2 0.064mg 0.027mg Adzuki bean
Vitamin B3 0.717mg 0.983mg Couscous
Vitamin B5 0.43mg 0.371mg Adzuki bean
Vitamin B6 0.096mg 0.051mg Adzuki bean
Vitamin K 0.1µg Couscous
Folate 121µg 15µg Adzuki bean
Choline 3.3mg Couscous
Saturated Fat 0.036g 0.029g Couscous
Monounsaturated Fat 0.009g 0.022g Couscous
Polyunsaturated fat 0.021g 0.064g Couscous
Tryptophan 0.072mg 0.049mg Adzuki bean
Threonine 0.255mg 0.1mg Adzuki bean
Isoleucine 0.3mg 0.147mg Adzuki bean
Leucine 0.632mg 0.259mg Adzuki bean
Lysine 0.567mg 0.073mg Adzuki bean
Methionine 0.079mg 0.059mg Adzuki bean
Phenylalanine 0.398mg 0.184mg Adzuki bean
Valine 0.387mg 0.162mg Adzuki bean
Histidine 0.198mg 0.077mg Adzuki bean

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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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
15%
Adzuki bean
7%
Couscous
Minerals Daily Need Coverage Score
47%
Adzuki bean
22%
Couscous

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.007g)
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 - 36)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.