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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
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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 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
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
:
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%
Contains more Folate +780%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
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%
Contains more Folate +780%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.