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  6. Kidney beans raw vs. Couscous

Kidney beans raw vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between Kidney beans raw and Couscous?

  • Kidney beans raw is richer in Copper, Iron, Folate, Fiber, Phosphorus, Manganese, Potassium, Vitamin B1, and Magnesium, while Couscous is higher in Selenium.
  • Kidney beans raw's daily need coverage for Copper is 102% higher.
  • Couscous has 26 times less Folate than Kidney beans raw. Kidney beans raw has 394µg of Folate, while Couscous has 15µg.

We used Beans, kidney, all types, mature seeds, raw and Couscous, cooked types in this comparison.

Infographic

Kidney beans raw 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.
Kidney beans raw
Kidney beans raw
8
:
2
Couscous
Couscous
Contains more Calcium +1687.5%
Contains more Iron +2057.9%
Contains more Magnesium +1650%
Contains more Phosphorus +1750%
Contains more Potassium +2324.1%
Contains more Zinc +973.1%
Contains more Copper +2236.6%
Contains more Manganese +1115.5%
Contains less Sodium -79.2%
Contains more Selenium +759.4%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1687.5%
Contains more Iron +2057.9%
Contains more Magnesium +1650%
Contains more Phosphorus +1750%
Contains more Potassium +2324.1%
Contains more Zinc +973.1%
Contains more Copper +2236.6%
Contains more Manganese +1115.5%
Contains less Sodium -79.2%
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.
Kidney beans raw
Kidney beans raw
9
:
0
Couscous
Couscous
Contains more Vitamin E +69.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +739.7%
Contains more Vitamin B2 +711.1%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +110.2%
Contains more Vitamin B6 +678.4%
Contains more Folate +2526.7%
Contains more Vitamin K +18900%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Couscous
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 E +69.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +739.7%
Contains more Vitamin B2 +711.1%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +110.2%
Contains more Vitamin B6 +678.4%
Contains more Folate +2526.7%
Contains more Vitamin K +18900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Couscous
Couscous
Contains more Protein +522.2%
Contains more Fats +418.8%
Contains more Carbs +158.4%
Contains more Other +1373.1%
Contains more Water +517.6%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Couscous
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 +522.2%
Contains more Fats +418.8%
Contains more Carbs +158.4%
Contains more Other +1373.1%
Contains more Water +517.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +190.9%
Contains more Polyunsaturated fat +614.1%
Contains less Saturated Fat -75.8%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +190.9%
Contains more Polyunsaturated fat +614.1%
Contains less Saturated Fat -75.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Couscous Opinion
Net carbs 35.11g 21.82g Kidney beans raw
Protein 23.58g 3.79g Kidney beans raw
Fats 0.83g 0.16g Kidney beans raw
Carbs 60.01g 23.22g Kidney beans raw
Calories 333kcal 112kcal Kidney beans raw
Sugar 2.23g 0.1g Couscous
Fiber 24.9g 1.4g Kidney beans raw
Calcium 143mg 8mg Kidney beans raw
Iron 8.2mg 0.38mg Kidney beans raw
Magnesium 140mg 8mg Kidney beans raw
Phosphorus 407mg 22mg Kidney beans raw
Potassium 1406mg 58mg Kidney beans raw
Sodium 24mg 5mg Couscous
Zinc 2.79mg 0.26mg Kidney beans raw
Copper 0.958mg 0.041mg Kidney beans raw
Manganese 1.021mg 0.084mg Kidney beans raw
Selenium 3.2µg 27.5µg Couscous
Vitamin E 0.22mg 0.13mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.063mg Kidney beans raw
Vitamin B2 0.219mg 0.027mg Kidney beans raw
Vitamin B3 2.06mg 0.983mg Kidney beans raw
Vitamin B5 0.78mg 0.371mg Kidney beans raw
Vitamin B6 0.397mg 0.051mg Kidney beans raw
Folate 394µg 15µg Kidney beans raw
Vitamin K 19µg 0.1µg Kidney beans raw
Tryptophan 0.279mg 0.049mg Kidney beans raw
Threonine 0.992mg 0.1mg Kidney beans raw
Isoleucine 1.041mg 0.147mg Kidney beans raw
Leucine 1.882mg 0.259mg Kidney beans raw
Lysine 1.618mg 0.073mg Kidney beans raw
Methionine 0.355mg 0.059mg Kidney beans raw
Phenylalanine 1.275mg 0.184mg Kidney beans raw
Valine 1.233mg 0.162mg Kidney beans raw
Histidine 0.656mg 0.077mg Kidney beans raw
Saturated Fat 0.12g 0.029g Couscous
Monounsaturated Fat 0.064g 0.022g Kidney beans raw
Polyunsaturated fat 0.457g 0.064g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw 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
60%
Kidney beans raw
7%
Couscous
Minerals Daily Need Coverage Score
130%
Kidney beans raw
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 43)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.13g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.091g)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.