Navy bean vs Couscous - In-Depth Nutrition Comparison

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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

Navy bean

7

:

1

Couscous

Contains more Iron +407.9%

Contains more Calcium +87.5%

Contains more Potassium +429.3%

Contains more Magnesium +1162.5%

Contains more Copper +768.3%

Contains more Zinc +242.3%

Contains more Phosphorus +354.5%

Contains less Sodium -61.5%

Navy bean

Couscous

Contains more Iron +407.9%

Contains more Calcium +87.5%

Contains more Potassium +429.3%

Contains more Magnesium +1162.5%

Contains more Copper +768.3%

Contains more Zinc +242.3%

Contains more Phosphorus +354.5%

Contains less Sodium -61.5%

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

Navy bean

7

:

2

Couscous

Contains more Vitamin C +∞%

Contains more Vitamin A +∞%

Contains more Vitamin B1 +519%

Contains more Vitamin B2 +696.3%

Contains more Vitamin B3 +24.1%

Contains more Vitamin B5 +122.4%

Contains more Vitamin B6 +274.5%

Navy bean

Couscous

Contains more Vitamin C +∞%

Contains more Vitamin A +∞%

Contains more Vitamin B1 +519%

Contains more Vitamin B2 +696.3%

Contains more Vitamin B3 +24.1%

Contains more Vitamin B5 +122.4%

Contains more Vitamin B6 +274.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

23

4

Mineral Summary Score

30

5

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 the food

Protein

37%

23%

Carbohydrates

13%

23%

Fats

3%

1%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in glycemic index
Rich in minerals
Rich in vitamins
Lower in Sodium
Lower in Saturated Fat
Lower in Cholesterol	Equal
Lower in price	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Navy bean contains less Sugars (difference - 0.1g)

Which food is lower in glycemic index?

Navy bean is lower in glycemic index (difference - 27)

Which food is richer in minerals?

Navy bean is relatively richer in minerals

Which food is richer in vitamins?

Navy bean is relatively richer in vitamins

Which food contains less Sodium?

Couscous contains less Sodium (difference - 8mg)

Which food is lower in Saturated Fat?

Couscous is lower in Saturated Fat (difference - 0.056g)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

Which food is cheaper?

?

The foods are relatively equal in price ($1.3)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	67	112
Protein	6.15	3.79
Fats	0.7	0.16
Vitamin C	18.8	0
Carbs	13.05	23.22
Cholesterol	0	0
Vitamin D	0	0
Iron	1.93	0.38
Calcium	15	8
Potassium	307	58
Magnesium	101	8
Sugars		0.1
Fiber		1.4
Copper	0.356	0.041
Zinc	0.89	0.26
Starch
Phosphorus	100	22
Sodium	13	5
Vitamin A	4	0
Vitamin E		0.13
Vitamin D	0	0
Vitamin B1	0.39	0.063
Vitamin B2	0.215	0.027
Vitamin B3	1.22	0.983
Vitamin B5	0.825	0.371
Vitamin B6	0.191	0.051
Vitamin B12	0	0
Vitamin K		0.1
Folic acid (B9)	0	0
Trans Fat	0
Saturated Fat	0.085	0.029
Monounsaturated Fat	0.052	0.022
Polyunsaturated fat	0.407	0.064
Tryptophan	0.064	0.049
Threonine	0.258	0.1
Isoleucine	0.273	0.147
Leucine	0.442	0.259
Lysine	0.35	0.073
Methionine	0.064	0.059
Phenylalanine	0.31	0.184
Valine	0.316	0.162
Histidine	0.172	0.077
Fructose