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  6. Navy beans vs. Couscous

Navy beans vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between navy beans and couscous?

  • Navy beans are higher in fiber, folate, iron, manganese, copper, phosphorus, vitamin B1, magnesium, and potassium; however, couscous is richer in selenium.
  • Couscous's daily need coverage for selenium is 45% more.
  • Couscous contains 9 times less folate than navy beans. Navy beans contain 140µg of folate, while couscous contains 15µg.
  • Navy beans have a lower glycemic index (39) than couscous (65).

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

Infographic

Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +562.5%
Contains more CalciumCalcium +762.5%
Contains more PotassiumPotassium +570.7%
Contains more IronIron +521.1%
Contains more CopperCopper +412.2%
Contains more ZincZinc +296.2%
Contains more PhosphorusPhosphorus +554.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +527.4%
Contains more SeleniumSelenium +848.3%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +276.2%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +833.3%
Contains more CholineCholine +1254.5%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B3Vitamin B3 +51.5%
Contains more Vitamin B5Vitamin B5 +39.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Couscous DV% diff.
Selenium 2.9µg 27.5µg 45%
Fiber 10.5g 1.4g 36%
Folate 140µg 15µg 31%
Iron 2.36mg 0.38mg 25%
Manganese 0.527mg 0.084mg 19%
Copper 0.21mg 0.041mg 19%
Phosphorus 144mg 22mg 17%
Vitamin B1 0.237mg 0.063mg 15%
Magnesium 53mg 8mg 11%
Potassium 389mg 58mg 10%
Protein 8.23g 3.79g 9%
Choline 44.7mg 3.3mg 8%
Vitamin B6 0.138mg 0.051mg 7%
Zinc 1.03mg 0.26mg 7%
Calcium 69mg 8mg 6%
Starch 15.4g 6%
Vitamin B2 0.066mg 0.027mg 3%
Polyunsaturated fat 0.49g 0.064g 3%
Vitamin B3 0.649mg 0.983mg 2%
Vitamin B5 0.266mg 0.371mg 2%
Calories 140kcal 112kcal 1%
Vitamin E 0.01mg 0.13mg 1%
Carbs 26.05g 23.22g 1%
Vitamin C 0.9mg 0mg 1%
Fats 0.62g 0.16g 1%
Net carbs 15.55g 21.82g N/A
Sugar 0.37g 0.1g N/A
Sodium 0mg 5mg 0%
Vitamin K 0.6µg 0.1µg 0%
Saturated fat 0.098g 0.029g 0%
Monounsaturated fat 0.142g 0.022g 0%
Tryptophan 0.1mg 0.049mg 0%
Threonine 0.289mg 0.1mg 0%
Isoleucine 0.387mg 0.147mg 0%
Leucine 0.7mg 0.259mg 0%
Lysine 0.52mg 0.073mg 0%
Methionine 0.111mg 0.059mg 0%
Phenylalanine 0.471mg 0.184mg 0%
Valine 0.504mg 0.162mg 0%
Histidine 0.206mg 0.077mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +117.2%
Contains more FatsFats +287.5%
Contains more CarbsCarbs +12.2%
Contains more OtherOther +396.2%
Contains more WaterWater +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 +545.5%
Contains more Poly. FatPolyunsaturated fat +665.6%
Contains less Sat. FatSaturated fat -70.4%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.