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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
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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 Iron +2057.9%
Contains more Calcium +1687.5%
Contains more Potassium +2324.1%
Contains more Magnesium +1650%
Contains more Copper +2236.6%
Contains more Zinc +973.1%
Contains more Phosphorus +1750%
Contains less Sodium -79.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +2057.9%
Contains more Calcium +1687.5%
Contains more Potassium +2324.1%
Contains more Magnesium +1650%
Contains more Copper +2236.6%
Contains more Zinc +973.1%
Contains more Phosphorus +1750%
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 C +∞%
Contains more Vitamin E +69.2%
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 Vitamin K +18900%
Contains more Folate +2526.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Contains more Vitamin C +∞%
Contains more Vitamin E +69.2%
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 Vitamin K +18900%
Contains more Folate +2526.7%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.