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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 from Couscous is 40% higher.
  • Baked beans contain 84 times more Sodium than Couscous. Baked beans contain 422mg of Sodium, while Couscous contains 5mg.

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

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 +423.7%
Contains more Calcium +662.5%
Contains more Potassium +517.2%
Contains more Magnesium +437.5%
Contains more Copper +287.8%
Contains more Zinc +180.8%
Contains more Phosphorus +395.5%
Contains less Sodium -98.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +423.7%
Contains more Calcium +662.5%
Contains more Potassium +517.2%
Contains more Magnesium +437.5%
Contains more Copper +287.8%
Contains more Zinc +180.8%
Contains more Phosphorus +395.5%
Contains less Sodium -98.8%

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 C +∞%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +81.5%
Contains more Vitamin B6 +76.5%
Contains more Folate +220%
Contains more Vitamin B3 +140.9%
Contains more Vitamin B5 +139.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
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 C +∞%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +81.5%
Contains more Vitamin B6 +76.5%
Contains more Folate +220%
Contains more Vitamin B3 +140.9%
Contains more Vitamin B5 +139.4%

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
10
Baked beans
7
Couscous
Mineral Summary Score
41
Baked beans
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
33%
Baked beans
23%
Couscous
Carbohydrates
22%
Baked beans
23%
Couscous
Fats
24%
Baked beans
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.
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

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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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.

All nutrients comparison - raw data values

Nutrient Baked beans Couscous Opinion
Calories 155 112 Baked beans
Protein 5.54 3.79 Baked beans
Fats 5.15 0.16 Baked beans
Vitamin C 1.1 0 Baked beans
Carbs 21.63 23.22 Couscous
Cholesterol 5 0 Couscous
Vitamin D 0 0
Iron 1.99 0.38 Baked beans
Calcium 61 8 Baked beans
Potassium 358 58 Baked beans
Magnesium 43 8 Baked beans
Sugar 0.1 Baked beans
Fiber 5.5 1.4 Baked beans
Copper 0.159 0.041 Baked beans
Zinc 0.73 0.26 Baked beans
Starch
Phosphorus 109 22 Baked beans
Sodium 422 5 Couscous
Vitamin A 0 0
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.136 0.063 Baked beans
Vitamin B2 0.049 0.027 Baked beans
Vitamin B3 0.408 0.983 Couscous
Vitamin B5 0.155 0.371 Couscous
Vitamin B6 0.09 0.051 Baked beans
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 48 15 Baked beans
Trans Fat 0 Couscous
Saturated Fat 1.948 0.029 Couscous
Monounsaturated Fat 2.133 0.022 Baked beans
Polyunsaturated fat 0.74 0.064 Baked beans
Tryptophan 0.067 0.049 Baked beans
Threonine 0.228 0.1 Baked beans
Isoleucine 0.242 0.147 Baked beans
Leucine 0.428 0.259 Baked beans
Lysine 0.379 0.073 Baked beans
Methionine 0.086 0.059 Baked beans
Phenylalanine 0.287 0.184 Baked beans
Valine 0.282 0.162 Baked beans
Histidine 0.153 0.077 Baked beans
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. 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.