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Cranberry bean vs Couscous - In-Depth Nutrition Comparison

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How are Cranberry bean and Couscous different?

  • Couscous contains less Folate, Fiber, Copper, Iron, Vitamin B1, Phosphorus, Potassium, Manganese, Magnesium, and Zinc than Cranberry bean.
  • Cranberry bean covers your daily need of Folate 147% more than Couscous.
  • Cranberry bean has 23 times more Potassium than Couscous. Cranberry bean has 1332mg of Potassium, while Couscous has 58mg.

Beans, cranberry (roman), mature seeds, raw and Couscous, cooked types were used in this article.

Infographic

Cranberry 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 Calcium +1487.5%
Contains more Iron +1215.8%
Contains more Magnesium +1850%
Contains more Phosphorus +1590.9%
Contains more Potassium +2196.6%
Contains more Zinc +1296.2%
Contains more Copper +1836.6%
Contains less Sodium -16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +1487.5%
Contains more Iron +1215.8%
Contains more Magnesium +1850%
Contains more Phosphorus +1590.9%
Contains more Potassium +2196.6%
Contains more Zinc +1296.2%
Contains more Copper +1836.6%
Contains less Sodium -16.7%

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 B1 +1085.7%
Contains more Vitamin B2 +688.9%
Contains more Vitamin B3 +48%
Contains more Vitamin B5 +101.6%
Contains more Vitamin B6 +505.9%
Contains more Folate +3926.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 B1 +1085.7%
Contains more Vitamin B2 +688.9%
Contains more Vitamin B3 +48%
Contains more Vitamin B5 +101.6%
Contains more Vitamin B6 +505.9%
Contains more Folate +3926.7%

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.
Cranberry bean Couscous
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Couscous Opinion
Net carbs 35.35g 21.82g Cranberry bean
Protein 23.03g 3.79g Cranberry bean
Fats 1.23g 0.16g Cranberry bean
Carbs 60.05g 23.22g Cranberry bean
Calories 335kcal 112kcal Cranberry bean
Starch g g
Fructose g g
Sugar g 0.1g Cranberry bean
Fiber 24.7g 1.4g Cranberry bean
Calcium 127mg 8mg Cranberry bean
Iron 5mg 0.38mg Cranberry bean
Magnesium 156mg 8mg Cranberry bean
Phosphorus 372mg 22mg Cranberry bean
Potassium 1332mg 58mg Cranberry bean
Sodium 6mg 5mg Couscous
Zinc 3.63mg 0.26mg Cranberry bean
Copper 0.794mg 0.041mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.063mg Cranberry bean
Vitamin B2 0.213mg 0.027mg Cranberry bean
Vitamin B3 1.455mg 0.983mg Cranberry bean
Vitamin B5 0.748mg 0.371mg Cranberry bean
Vitamin B6 0.309mg 0.051mg Cranberry bean
Folate 604µg 15µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan 0.273mg 0.049mg Cranberry bean
Threonine 0.969mg 0.1mg Cranberry bean
Isoleucine 1.017mg 0.147mg Cranberry bean
Leucine 1.838mg 0.259mg Cranberry bean
Lysine 1.58mg 0.073mg Cranberry bean
Methionine 0.346mg 0.059mg Cranberry bean
Phenylalanine 1.245mg 0.184mg Cranberry bean
Valine 1.205mg 0.162mg Cranberry bean
Histidine 0.641mg 0.077mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.316g 0.029g Couscous
Monounsaturated Fat 0.106g 0.022g Cranberry bean
Polyunsaturated fat 0.527g 0.064g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
69
Cranberry bean
7
Couscous
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
23%
Couscous
Carbohydrates
60%
Cranberry bean
23%
Couscous
Fats
6%
Cranberry bean
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.287g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.