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.
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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
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Calcium
+87.5%
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Iron
+407.9%
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Magnesium
+1162.5%
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Phosphorus
+354.5%
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Potassium
+429.3%
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Zinc
+242.3%
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Copper
+768.3%
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less
Sodium
-61.5%
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Calcium
+87.5%
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Iron
+407.9%
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Magnesium
+1162.5%
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Phosphorus
+354.5%
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Potassium
+429.3%
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Zinc
+242.3%
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Copper
+768.3%
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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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+519%
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Vitamin B2
+696.3%
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Vitamin B3
+24.1%
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Vitamin B5
+122.4%
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Vitamin B6
+274.5%
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Folate
+780%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+519%
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Vitamin B2
+696.3%
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Vitamin B3
+24.1%
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Vitamin B5
+122.4%
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Vitamin B6
+274.5%
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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.
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Lower in Sugar |
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Lower in glycemic index |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Cholesterol | Equal | ||
Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 13.05g | 21.82g |
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Protein | 6.15g | 3.79g |
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Fats | 0.7g | 0.16g |
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Carbs | 13.05g | 23.22g |
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Calories | 67kcal | 112kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | g | 0.1g |
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Fiber | g | 1.4g |
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Calcium | 15mg | 8mg |
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Iron | 1.93mg | 0.38mg |
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Magnesium | 101mg | 8mg |
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Phosphorus | 100mg | 22mg |
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Potassium | 307mg | 58mg |
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Sodium | 13mg | 5mg |
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Zinc | 0.89mg | 0.26mg |
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Copper | 0.356mg | 0.041mg |
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Vitamin A | 4IU | 0IU |
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Vitamin E | mg | 0.13mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 18.8mg | 0mg |
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Vitamin B1 | 0.39mg | 0.063mg |
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Vitamin B2 | 0.215mg | 0.027mg |
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Vitamin B3 | 1.22mg | 0.983mg |
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Vitamin B5 | 0.825mg | 0.371mg |
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Vitamin B6 | 0.191mg | 0.051mg |
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Folate | 132µg | 15µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | µg | 0.1µg |
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Tryptophan | 0.064mg | 0.049mg |
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Threonine | 0.258mg | 0.1mg |
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Isoleucine | 0.273mg | 0.147mg |
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Leucine | 0.442mg | 0.259mg |
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Lysine | 0.35mg | 0.073mg |
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Methionine | 0.064mg | 0.059mg |
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Phenylalanine | 0.31mg | 0.184mg |
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Valine | 0.316mg | 0.162mg |
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Histidine | 0.172mg | 0.077mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | g |
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Saturated Fat | 0.085g | 0.029g |
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Monounsaturated Fat | 0.052g | 0.022g |
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Polyunsaturated fat | 0.407g | 0.064g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

7

Mineral Summary Score
45

7

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%

23%

Carbohydrates
13%

23%

Fats
3%

1%

Comparison summary
Which food is lower in Sugar?

Navy bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?

Navy bean is lower in glycemic index (difference - 26)
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($1.3)