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Navy bean vs Couscous - In-Depth Nutrition Comparison

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A recap on differences between Navy bean and Couscous

  • Navy bean is higher in Copper, Folate, Vitamin B1, Magnesium, Iron, Vitamin B2, Manganese, and Phosphorus, yet Couscous is higher in Selenium, and Vitamin C.
  • Couscous covers your daily Selenium needs 49% more than Navy bean.
  • Navy bean contains 13 times more Magnesium than Couscous. While Navy bean contains 101mg of Magnesium, Couscous contains only 8mg.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Couscous, cooked.

Infographic

Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Navy bean
Navy bean
7
:
1
Couscous
Couscous
Contains more Calcium +87.5%
Contains more Iron +407.9%
Contains more Magnesium +1162.5%
Contains more Phosphorus +354.5%
Contains more Potassium +429.3%
Contains more Zinc +242.3%
Contains more Copper +768.3%
Contains less Sodium -61.5%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +87.5%
Contains more Iron +407.9%
Contains more Magnesium +1162.5%
Contains more Phosphorus +354.5%
Contains more Potassium +429.3%
Contains more Zinc +242.3%
Contains more Copper +768.3%
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
Navy bean
8
:
2
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Contains more Folate +780%
Navy bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Contains more Folate +780%

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.
Navy bean Couscous
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Navy bean Couscous Opinion
Net carbs 13.05g 21.82g Couscous
Protein 6.15g 3.79g Navy bean
Fats 0.7g 0.16g Navy bean
Carbs 13.05g 23.22g Couscous
Calories 67kcal 112kcal Couscous
Starch g g
Fructose g g
Sugar g 0.1g Navy bean
Fiber g 1.4g Couscous
Calcium 15mg 8mg Navy bean
Iron 1.93mg 0.38mg Navy bean
Magnesium 101mg 8mg Navy bean
Phosphorus 100mg 22mg Navy bean
Potassium 307mg 58mg Navy bean
Sodium 13mg 5mg Couscous
Zinc 0.89mg 0.26mg Navy bean
Copper 0.356mg 0.041mg Navy bean
Vitamin A 4IU 0IU Navy bean
Vitamin E mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.063mg Navy bean
Vitamin B2 0.215mg 0.027mg Navy bean
Vitamin B3 1.22mg 0.983mg Navy bean
Vitamin B5 0.825mg 0.371mg Navy bean
Vitamin B6 0.191mg 0.051mg Navy bean
Folate 132µg 15µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan 0.064mg 0.049mg Navy bean
Threonine 0.258mg 0.1mg Navy bean
Isoleucine 0.273mg 0.147mg Navy bean
Leucine 0.442mg 0.259mg Navy bean
Lysine 0.35mg 0.073mg Navy bean
Methionine 0.064mg 0.059mg Navy bean
Phenylalanine 0.31mg 0.184mg Navy bean
Valine 0.316mg 0.162mg Navy bean
Histidine 0.172mg 0.077mg Navy bean
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.085g 0.029g Couscous
Monounsaturated Fat 0.052g 0.022g Navy bean
Polyunsaturated fat 0.407g 0.064g Navy bean

Which food is preferable for your diet?

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

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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
35
Navy bean
7
Couscous
Mineral Summary Score
45
Navy 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
37%
Navy bean
23%
Couscous
Carbohydrates
13%
Navy bean
23%
Couscous
Fats
3%
Navy bean
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Couscous
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)

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.