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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.

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Black turtle bean 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 +2189.5%
Contains more Calcium +1900%
Contains more Potassium +2486.2%
Contains more Magnesium +1900%
Contains more Copper +2339%
Contains more Zinc +746.2%
Contains more Phosphorus +1900%
Contains less Sodium -44.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +2189.5%
Contains more Calcium +1900%
Contains more Potassium +2486.2%
Contains more Magnesium +1900%
Contains more Copper +2339%
Contains more Zinc +746.2%
Contains more Phosphorus +1900%
Contains less Sodium -44.4%

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 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 Vitamin K +5500%
Contains more Folate +2860%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
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 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 Vitamin K +5500%
Contains more Folate +2860%

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
65
Black turtle bean
7
Couscous
Mineral Summary Score
150
Black turtle bean
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
128%
Black turtle bean
23%
Couscous
Carbohydrates
63%
Black turtle bean
23%
Couscous
Fats
4%
Black turtle bean
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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean 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 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)

All nutrients comparison - raw data values

Nutrient Black turtle bean Couscous Opinion
Calories 339 112 Black turtle bean
Protein 21.25 3.79 Black turtle bean
Fats 0.9 0.16 Black turtle bean
Vitamin C 0 0
Carbs 63.25 23.22 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 0.38 Black turtle bean
Calcium 160 8 Black turtle bean
Potassium 1500 58 Black turtle bean
Magnesium 160 8 Black turtle bean
Sugar 2.12 0.1 Couscous
Fiber 15.5 1.4 Black turtle bean
Copper 1 0.041 Black turtle bean
Zinc 2.2 0.26 Black turtle bean
Starch
Phosphorus 440 22 Black turtle bean
Sodium 9 5 Couscous
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 0.13 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.063 Black turtle bean
Vitamin B2 0.193 0.027 Black turtle bean
Vitamin B3 1.955 0.983 Black turtle bean
Vitamin B5 0.899 0.371 Black turtle bean
Vitamin B6 0.286 0.051 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 0.1 Black turtle bean
Folate 444 15 Black turtle bean
Trans Fat 0 Couscous
Saturated Fat 0.232 0.029 Couscous
Monounsaturated Fat 0.078 0.022 Black turtle bean
Polyunsaturated fat 0.387 0.064 Black turtle bean
Tryptophan 0.252 0.049 Black turtle bean
Threonine 0.894 0.1 Black turtle bean
Isoleucine 0.938 0.147 Black turtle bean
Leucine 1.697 0.259 Black turtle bean
Lysine 1.459 0.073 Black turtle bean
Methionine 0.32 0.059 Black turtle bean
Phenylalanine 1.149 0.184 Black turtle bean
Valine 1.112 0.162 Black turtle bean
Histidine 0.592 0.077 Black turtle bean
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. 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.