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  6. Black turtle bean vs. Couscous

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

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What are the main differences between Black turtle bean and Couscous?

  • Black turtle bean is richer in Iron, Fiber, Copper, Phosphorus, Folate, Vitamin B1, Potassium, Manganese, and Magnesium, while Couscous is higher in Selenium.
  • Couscous's daily need coverage for Selenium is 48% higher.
  • Couscous has 8 times less Iron than Black turtle bean. Black turtle bean has 2.85mg of Iron, while Couscous has 0.38mg.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Couscous, cooked types in this comparison.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 +512.5%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +646.6%
Contains more IronIron +650%
Contains more CopperCopper +556.1%
Contains more ZincZinc +192.3%
Contains more PhosphorusPhosphorus +590.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +289.3%
Contains more SeleniumSelenium +2191.7%

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 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +569.2%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B2Vitamin B2 +107.4%
Contains more Vitamin B6Vitamin B6 +51%
Contains more Vitamin KVitamin K +3200%
Contains more FolateFolate +473.3%
Contains more CholineCholine +887.9%
Contains more Vitamin B3Vitamin B3 +86.5%
Contains more Vitamin B5Vitamin B5 +42.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +115.8%
Contains more FatsFats +118.8%
Contains more OtherOther +430.8%
Contains more WaterWater +10.4%
~equal in Carbs ~23.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 +36.4%
Contains more Poly. FatPolyunsaturated fat +132.8%
Contains less Sat. FatSaturated Fat -67.4%

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 Saturated Fat ok
Lower in price ok
Lower in Sodium 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
Calories 130kcal 112kcal Black turtle bean
Protein 8.18g 3.79g Black turtle bean
Fats 0.35g 0.16g Black turtle bean
Net carbs 16.05g 21.82g Couscous
Carbs 24.35g 23.22g Black turtle bean
Magnesium 49mg 8mg Black turtle bean
Calcium 55mg 8mg Black turtle bean
Potassium 433mg 58mg Black turtle bean
Iron 2.85mg 0.38mg Black turtle bean
Sugar 0.32g 0.1g Couscous
Fiber 8.3g 1.4g Black turtle bean
Copper 0.269mg 0.041mg Black turtle bean
Zinc 0.76mg 0.26mg Black turtle bean
Phosphorus 152mg 22mg Black turtle bean
Sodium 3mg 5mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.13mg Black turtle bean
Manganese 0.327mg 0.084mg Black turtle bean
Selenium 1.2µg 27.5µg Couscous
Vitamin B1 0.225mg 0.063mg Black turtle bean
Vitamin B2 0.056mg 0.027mg Black turtle bean
Vitamin B3 0.527mg 0.983mg Couscous
Vitamin B5 0.26mg 0.371mg Couscous
Vitamin B6 0.077mg 0.051mg Black turtle bean
Vitamin K 3.3µg 0.1µg Black turtle bean
Folate 86µg 15µg Black turtle bean
Choline 32.6mg 3.3mg Black turtle bean
Saturated Fat 0.089g 0.029g Couscous
Monounsaturated Fat 0.03g 0.022g Black turtle bean
Polyunsaturated fat 0.149g 0.064g Black turtle bean
Tryptophan 0.097mg 0.049mg Black turtle bean
Threonine 0.344mg 0.1mg Black turtle bean
Isoleucine 0.361mg 0.147mg Black turtle bean
Leucine 0.653mg 0.259mg Black turtle bean
Lysine 0.562mg 0.073mg Black turtle bean
Methionine 0.123mg 0.059mg Black turtle bean
Phenylalanine 0.442mg 0.184mg Black turtle bean
Valine 0.428mg 0.162mg Black turtle bean
Histidine 0.228mg 0.077mg Black turtle bean

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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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
17%
Black turtle bean
7%
Couscous
Minerals Daily Need Coverage Score
42%
Black turtle bean
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.3)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 2mg)
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/175187/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.