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  6. Kidney beans vs. Couscous

Kidney beans vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Kidney beans and Couscous?

  • Kidney beans is higher in Folate, Iron, Fiber, Copper, Phosphorus, Manganese, Potassium, Magnesium, and Vitamin B1, however, Couscous is richer in Selenium.
  • Couscous's daily need coverage for Selenium is 48% more.
  • Couscous contains 9 times less Folate than Kidney beans. Kidney beans contains 130µg of Folate, while Couscous contains 15µg.

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Couscous, cooked types in this article.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +425%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +598.3%
Contains more IronIron +484.2%
Contains more CopperCopper +426.8%
Contains more ZincZinc +284.6%
Contains more PhosphorusPhosphorus +527.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +411.9%
Contains more SeleniumSelenium +2400%

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 B1Vitamin B1 +154%
Contains more Vitamin B2Vitamin B2 +114.8%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more Vitamin KVitamin K +8300%
Contains more FolateFolate +766.7%
Contains more CholineCholine +824.2%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +68.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +128.8%
Contains more FatsFats +212.5%
Contains more OtherOther +319.2%
~equal in Carbs ~23.22g
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 +77.3%
Contains more Poly. FatPolyunsaturated fat +334.4%
Contains less Sat. FatSaturated Fat -60.3%

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 Couscous
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Couscous Opinion
Calories 127kcal 112kcal Kidney beans
Protein 8.67g 3.79g Kidney beans
Fats 0.5g 0.16g Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Net carbs 16.4g 21.82g Couscous
Carbs 22.8g 23.22g Couscous
Magnesium 42mg 8mg Kidney beans
Calcium 35mg 8mg Kidney beans
Potassium 405mg 58mg Kidney beans
Iron 2.22mg 0.38mg Kidney beans
Sugar 0.32g 0.1g Couscous
Fiber 6.4g 1.4g Kidney beans
Copper 0.216mg 0.041mg Kidney beans
Zinc 1mg 0.26mg Kidney beans
Phosphorus 138mg 22mg Kidney beans
Sodium 1mg 5mg Kidney beans
Vitamin E 0.03mg 0.13mg Couscous
Manganese 0.43mg 0.084mg Kidney beans
Selenium 1.1µg 27.5µg Couscous
Vitamin B1 0.16mg 0.063mg Kidney beans
Vitamin B2 0.058mg 0.027mg Kidney beans
Vitamin B3 0.578mg 0.983mg Couscous
Vitamin B5 0.22mg 0.371mg Couscous
Vitamin B6 0.12mg 0.051mg Kidney beans
Vitamin K 8.4µg 0.1µg Kidney beans
Folate 130µg 15µg Kidney beans
Choline 30.5mg 3.3mg Kidney beans
Saturated Fat 0.073g 0.029g Couscous
Monounsaturated Fat 0.039g 0.022g Kidney beans
Polyunsaturated fat 0.278g 0.064g Kidney beans
Tryptophan 0.104mg 0.049mg Kidney beans
Threonine 0.319mg 0.1mg Kidney beans
Isoleucine 0.41mg 0.147mg Kidney beans
Leucine 0.736mg 0.259mg Kidney beans
Lysine 0.607mg 0.073mg Kidney beans
Methionine 0.113mg 0.059mg Kidney beans
Phenylalanine 0.511mg 0.184mg Kidney beans
Valine 0.5mg 0.162mg Kidney beans
Histidine 0.238mg 0.077mg Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
19%
Kidney beans
7%
Couscous
Minerals Daily Need Coverage Score
38%
Kidney beans
22%
Couscous

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 43)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.1)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
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 - 0.044g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.