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Kidney bean vs Couscous - In-Depth Nutrition Comparison

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What are the main differences between Kidney bean and Couscous?

  • Kidney bean is richer in Copper, Iron, Folate, Fiber, Phosphorus, Manganese, Potassium, Vitamin B1, and Magnesium, while Couscous is higher in Selenium.
  • Kidney bean's daily need coverage for Copper is 102% higher.
  • Couscous has 26 times less Folate than Kidney bean. Kidney bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -79.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
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 less Sodium -79.2%

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 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%
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%
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%

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.
Kidney bean 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 bean Couscous Opinion
Net carbs 35.11g 21.82g Kidney bean
Protein 23.58g 3.79g Kidney bean
Fats 0.83g 0.16g Kidney bean
Carbs 60.01g 23.22g Kidney bean
Calories 333kcal 112kcal Kidney bean
Starch g g
Fructose g g
Sugar 2.23g 0.1g Couscous
Fiber 24.9g 1.4g Kidney bean
Calcium 143mg 8mg Kidney bean
Iron 8.2mg 0.38mg Kidney bean
Magnesium 140mg 8mg Kidney bean
Phosphorus 407mg 22mg Kidney bean
Potassium 1406mg 58mg Kidney bean
Sodium 24mg 5mg Couscous
Zinc 2.79mg 0.26mg Kidney bean
Copper 0.958mg 0.041mg Kidney bean
Vitamin A 0IU 0IU
Vitamin E 0.22mg 0.13mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.063mg Kidney bean
Vitamin B2 0.219mg 0.027mg Kidney bean
Vitamin B3 2.06mg 0.983mg Kidney bean
Vitamin B5 0.78mg 0.371mg Kidney bean
Vitamin B6 0.397mg 0.051mg Kidney bean
Folate 394µg 15µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 0.1µg Kidney bean
Tryptophan 0.279mg 0.049mg Kidney bean
Threonine 0.992mg 0.1mg Kidney bean
Isoleucine 1.041mg 0.147mg Kidney bean
Leucine 1.882mg 0.259mg Kidney bean
Lysine 1.618mg 0.073mg Kidney bean
Methionine 0.355mg 0.059mg Kidney bean
Phenylalanine 1.275mg 0.184mg Kidney bean
Valine 1.233mg 0.162mg Kidney bean
Histidine 0.656mg 0.077mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.12g 0.029g Couscous
Monounsaturated Fat 0.064g 0.022g Kidney bean
Polyunsaturated fat 0.457g 0.064g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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
60
Kidney bean
7
Couscous
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
23%
Couscous
Carbohydrates
60%
Kidney bean
23%
Couscous
Fats
4%
Kidney bean
1%
Couscous

Comparison summary

Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 43)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean 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

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. Kidney bean - 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.