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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.
  • 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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +140.9%
Contains more Vitamin B5Vitamin B5 +139.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Couscous DV% diff.
Selenium 5.7µg 27.5µg 40%
Iron 1.99mg 0.38mg 20%
Sodium 422mg 5mg 18%
Fiber 5.5g 1.4g 16%
Copper 0.159mg 0.041mg 13%
Phosphorus 109mg 22mg 12%
Potassium 358mg 58mg 9%
Saturated fat 1.948g 0.029g 9%
Fats 5.15g 0.16g 8%
Magnesium 43mg 8mg 8%
Folate 48µg 15µg 8%
Manganese 0.255mg 0.084mg 7%
Vitamin B1 0.136mg 0.063mg 6%
Calcium 61mg 8mg 5%
Monounsaturated fat 2.133g 0.022g 5%
Polyunsaturated fat 0.74g 0.064g 5%
Protein 5.54g 3.79g 4%
Zinc 0.73mg 0.26mg 4%
Vitamin B3 0.408mg 0.983mg 4%
Vitamin B5 0.155mg 0.371mg 4%
Vitamin B6 0.09mg 0.051mg 3%
Calories 155kcal 112kcal 2%
Cholesterol 5mg 0mg 2%
Vitamin B2 0.049mg 0.027mg 2%
Vitamin C 1.1mg 0mg 1%
Carbs 21.63g 23.22g 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Protein per 100 calories 3.6g 3.4g N/A
Calories per 10 g protein 280kcal 296kcal N/A
Weight per 100 calories 65g 89g N/A
Unsaturated / Saturated Fat ratio 1.5 3 N/A
Net carbs 16.13g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.067mg 0.049mg 0%
Threonine 0.228mg 0.1mg 0%
Isoleucine 0.242mg 0.147mg 0%
Leucine 0.428mg 0.259mg 0%
Lysine 0.379mg 0.073mg 0%
Methionine 0.086mg 0.059mg 0%
Phenylalanine 0.287mg 0.184mg 0%
Valine 0.282mg 0.162mg 0%
Histidine 0.153mg 0.077mg 0%

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 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%

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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. 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.