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Black turtle bean vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between Black turtle bean and Couscous

  • Black turtle bean is higher in Folate, Copper, Iron, Vitamin B1, Phosphorus, Fiber, Potassium, Manganese, and Magnesium, yet Couscous is higher in Selenium.
  • Black turtle bean covers your daily Folate needs 107% more than Couscous.
  • Black turtle bean contains 26 times more Potassium than Couscous. While Black turtle bean contains 1500mg of Potassium, Couscous contains only 58mg.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Couscous, cooked.

Infographic

Black turtle 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.
Contains more Calcium +1900%
Contains more Iron +2189.5%
Contains more Magnesium +1900%
Contains more Phosphorus +1900%
Contains more Potassium +2486.2%
Contains more Zinc +746.2%
Contains more Copper +2339%
Contains more Manganese +1090.5%
Contains less Sodium -44.4%
Contains more Selenium +759.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1900%
Contains more Iron +2189.5%
Contains more Magnesium +1900%
Contains more Phosphorus +1900%
Contains more Potassium +2486.2%
Contains more Zinc +746.2%
Contains more Copper +2339%
Contains more Manganese +1090.5%
Contains less Sodium -44.4%
Contains more Selenium +759.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +61.5%
Contains more Vitamin B1 +1328.6%
Contains more Vitamin B2 +614.8%
Contains more Vitamin B3 +98.9%
Contains more Vitamin B5 +142.3%
Contains more Vitamin B6 +460.8%
Contains more Folate +2860%
Contains more Vitamin K +5500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.5%
Contains more Vitamin B1 +1328.6%
Contains more Vitamin B2 +614.8%
Contains more Vitamin B3 +98.9%
Contains more Vitamin B5 +142.3%
Contains more Vitamin B6 +460.8%
Contains more Folate +2860%
Contains more Vitamin K +5500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +460.7%
Contains more Fats +462.5%
Contains more Carbs +172.4%
Contains more Other +1284.6%
Contains more Water +559.7%
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 Protein +460.7%
Contains more Fats +462.5%
Contains more Carbs +172.4%
Contains more Other +1284.6%
Contains more Water +559.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +254.5%
Contains more Polyunsaturated fat +504.7%
Contains less Saturated Fat -87.5%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +254.5%
Contains more Polyunsaturated fat +504.7%
Contains less Saturated Fat -87.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Couscous Opinion
Net carbs 47.75g 21.82g Black turtle bean
Protein 21.25g 3.79g Black turtle bean
Fats 0.9g 0.16g Black turtle bean
Carbs 63.25g 23.22g Black turtle bean
Calories 339kcal 112kcal Black turtle bean
Sugar 2.12g 0.1g Couscous
Fiber 15.5g 1.4g Black turtle bean
Calcium 160mg 8mg Black turtle bean
Iron 8.7mg 0.38mg Black turtle bean
Magnesium 160mg 8mg Black turtle bean
Phosphorus 440mg 22mg Black turtle bean
Potassium 1500mg 58mg Black turtle bean
Sodium 9mg 5mg Couscous
Zinc 2.2mg 0.26mg Black turtle bean
Copper 1mg 0.041mg Black turtle bean
Manganese 1mg 0.084mg Black turtle bean
Selenium 3.2µg 27.5µg Couscous
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.13mg Black turtle bean
Vitamin B1 0.9mg 0.063mg Black turtle bean
Vitamin B2 0.193mg 0.027mg Black turtle bean
Vitamin B3 1.955mg 0.983mg Black turtle bean
Vitamin B5 0.899mg 0.371mg Black turtle bean
Vitamin B6 0.286mg 0.051mg Black turtle bean
Folate 444µg 15µg Black turtle bean
Vitamin K 5.6µg 0.1µg Black turtle bean
Tryptophan 0.252mg 0.049mg Black turtle bean
Threonine 0.894mg 0.1mg Black turtle bean
Isoleucine 0.938mg 0.147mg Black turtle bean
Leucine 1.697mg 0.259mg Black turtle bean
Lysine 1.459mg 0.073mg Black turtle bean
Methionine 0.32mg 0.059mg Black turtle bean
Phenylalanine 1.149mg 0.184mg Black turtle bean
Valine 1.112mg 0.162mg Black turtle bean
Histidine 0.592mg 0.077mg Black turtle bean
Saturated Fat 0.232g 0.029g Couscous
Monounsaturated Fat 0.078g 0.022g Black turtle bean
Polyunsaturated fat 0.387g 0.064g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Black turtle bean
7%
Couscous
Minerals Daily Need Coverage Score
135%
Black turtle bean
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.203g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.