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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.
  • Couscous has a higher glycemic index (65) than kidney beans raw (22).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +1650%
Contains more CalciumCalcium +1687.5%
Contains more PotassiumPotassium +2324.1%
Contains more IronIron +2057.9%
Contains more CopperCopper +2236.6%
Contains more ZincZinc +973.1%
Contains more PhosphorusPhosphorus +1750%
Contains more ManganeseManganese +1115.5%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +69.2%
Contains more Vitamin B1Vitamin B1 +739.7%
Contains more Vitamin B2Vitamin B2 +711.1%
Contains more Vitamin B3Vitamin B3 +109.6%
Contains more Vitamin B5Vitamin B5 +110.2%
Contains more Vitamin B6Vitamin B6 +678.4%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +2526.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Couscous DV% diff.
Copper 0.958mg 0.041mg 102%
Iron 8.2mg 0.38mg 98%
Folate 394µg 15µg 95%
Fiber 24.9g 1.4g 94%
Phosphorus 407mg 22mg 55%
Selenium 3.2µg 27.5µg 44%
Manganese 1.021mg 0.084mg 41%
Protein 23.58g 3.79g 40%
Potassium 1406mg 58mg 40%
Vitamin B1 0.529mg 0.063mg 39%
Magnesium 140mg 8mg 31%
Vitamin B6 0.397mg 0.051mg 27%
Zinc 2.79mg 0.26mg 23%
Vitamin K 19µg 0.1µg 16%
Vitamin B2 0.219mg 0.027mg 15%
Calcium 143mg 8mg 14%
Carbs 60.01g 23.22g 12%
Calories 333kcal 112kcal 11%
Vitamin B5 0.78mg 0.371mg 8%
Vitamin B3 2.06mg 0.983mg 7%
Vitamin C 4.5mg 0mg 5%
Polyunsaturated fat 0.457g 0.064g 3%
Vitamin E 0.22mg 0.13mg 1%
Fats 0.83g 0.16g 1%
Choline 3.3mg 1%
Sodium 24mg 5mg 1%
Net carbs 35.11g 21.82g N/A
Sugar 2.23g 0.1g N/A
Saturated fat 0.12g 0.029g 0%
Monounsaturated fat 0.064g 0.022g 0%
Tryptophan 0.279mg 0.049mg 0%
Threonine 0.992mg 0.1mg 0%
Isoleucine 1.041mg 0.147mg 0%
Leucine 1.882mg 0.259mg 0%
Lysine 1.618mg 0.073mg 0%
Methionine 0.355mg 0.059mg 0%
Phenylalanine 1.275mg 0.184mg 0%
Valine 1.233mg 0.162mg 0%
Histidine 0.656mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +522.2%
Contains more FatsFats +418.8%
Contains more CarbsCarbs +158.4%
Contains more OtherOther +1373.1%
Contains more WaterWater +517.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +190.9%
Contains more Poly. FatPolyunsaturated fat +614.1%
Contains less Sat. FatSaturated fat -75.8%

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.