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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 is 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 contains 140µg of Folate, while Couscous contains 15µg.

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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Couscous
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
21%
Navy beans
7%
Couscous
Minerals Daily Need Coverage Score
43%
Navy beans
22%
Couscous

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
?
The foods are relatively equal in price ($1.3)

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.