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  6. Baked beans vs. Couscous

Baked beans vs. Couscous — In-Depth Nutrition Comparison

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The main differences between baked beans and couscous

  • Baked beans are richer in iron, fiber, copper, phosphorus, potassium, magnesium, and folate, yet couscous is richer in selenium.
  • Daily need coverage for selenium for couscous is 40% higher.
  • Baked beans contain 84 times more Sodium than couscous. Baked beans contain 422mg of Sodium, while couscous contains 5mg.
  • Couscous contains less sodium.
  • Baked beans have a lower glycemic index than couscous.

Food types used in this article are Beans, baked, home prepared and Couscous, cooked.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +437.5%
Contains more CalciumCalcium +662.5%
Contains more PotassiumPotassium +517.2%
Contains more IronIron +423.7%
Contains more CopperCopper +287.8%
Contains more ZincZinc +180.8%
Contains more PhosphorusPhosphorus +395.5%
Contains more ManganeseManganese +203.6%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +382.5%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B2Vitamin B2 +81.5%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more FolateFolate +220%
Contains more Vitamin B3Vitamin B3 +140.9%
Contains more Vitamin B5Vitamin B5 +139.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +46.2%
Contains more FatsFats +3118.8%
Contains more OtherOther +865.4%
Contains more WaterWater +11.4%
~equal in Carbs ~23.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +9595.5%
Contains more Poly. FatPolyunsaturated fat +1056.3%
Contains less Sat. FatSaturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Couscous
Lower in Cholesterol ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Baked beans Couscous Opinion
Calories 155kcal 112kcal Baked beans
Protein 5.54g 3.79g Baked beans
Fats 5.15g 0.16g Baked beans
Vitamin C 1.1mg 0mg Baked beans
Net carbs 16.13g 21.82g Couscous
Carbs 21.63g 23.22g Couscous
Cholesterol 5mg 0mg Couscous
Magnesium 43mg 8mg Baked beans
Calcium 61mg 8mg Baked beans
Potassium 358mg 58mg Baked beans
Iron 1.99mg 0.38mg Baked beans
Sugar 0.1g Baked beans
Fiber 5.5g 1.4g Baked beans
Copper 0.159mg 0.041mg Baked beans
Zinc 0.73mg 0.26mg Baked beans
Phosphorus 109mg 22mg Baked beans
Sodium 422mg 5mg Couscous
Vitamin E 0.13mg Couscous
Manganese 0.255mg 0.084mg Baked beans
Selenium 5.7µg 27.5µg Couscous
Vitamin B1 0.136mg 0.063mg Baked beans
Vitamin B2 0.049mg 0.027mg Baked beans
Vitamin B3 0.408mg 0.983mg Couscous
Vitamin B5 0.155mg 0.371mg Couscous
Vitamin B6 0.09mg 0.051mg Baked beans
Vitamin K 0.1µg Couscous
Folate 48µg 15µg Baked beans
Choline 3.3mg Couscous
Saturated Fat 1.948g 0.029g Couscous
Monounsaturated Fat 2.133g 0.022g Baked beans
Polyunsaturated fat 0.74g 0.064g Baked beans
Tryptophan 0.067mg 0.049mg Baked beans
Threonine 0.228mg 0.1mg Baked beans
Isoleucine 0.242mg 0.147mg Baked beans
Leucine 0.428mg 0.259mg Baked beans
Lysine 0.379mg 0.073mg Baked beans
Methionine 0.086mg 0.059mg Baked beans
Phenylalanine 0.287mg 0.184mg Baked beans
Valine 0.282mg 0.162mg Baked beans
Histidine 0.153mg 0.077mg Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans 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
9%
Baked beans
7%
Couscous
Minerals Daily Need Coverage Score
39%
Baked beans
22%
Couscous

Comparison summary

Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 417mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.919g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.5)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.