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  6. Green beans vs. Couscous

Green beans vs. Couscous — In-Depth Nutrition Comparison

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Important differences between green beans and couscous

  • Green beans have more vitamin K, vitamin A, vitamin C, manganese, fiber, and vitamin B2; however, couscous has more selenium and vitamin B5.
  • Couscous's daily need coverage for selenium is 50% more.
  • Couscous has a higher glycemic index than green beans.

The food varieties used in the comparison are Beans, snap, green, cooked, boiled, drained, without salt and Couscous, cooked.

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +125%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +151.7%
Contains more IronIron +71.1%
Contains more CopperCopper +39%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +239.3%
Contains more SeleniumSelenium +13650%
~equal in Zinc ~0.26mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +259.3%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +120%
Contains more CholineCholine +412.1%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +401.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.051mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Couscous DV% diff.
Selenium 0.2µg 27.5µg 50%
Vitamin K 47.9µg 0.1µg 40%
Vitamin C 9.7mg 0mg 11%
Manganese 0.285mg 0.084mg 9%
Fiber 3.2g 1.4g 7%
Vitamin B5 0.074mg 0.371mg 6%
Folate 33µg 15µg 5%
Vitamin B2 0.097mg 0.027mg 5%
Carbs 7.88g 23.22g 5%
Vitamin A 32µg 0µg 4%
Calories 35kcal 112kcal 4%
Calcium 44mg 8mg 4%
Protein 1.89g 3.79g 4%
Iron 0.65mg 0.38mg 3%
Potassium 146mg 58mg 3%
Copper 0.057mg 0.041mg 2%
Vitamin B3 0.614mg 0.983mg 2%
Magnesium 18mg 8mg 2%
Vitamin E 0.46mg 0.13mg 2%
Choline 16.9mg 3.3mg 2%
Polyunsaturated fat 0.145g 0.064g 1%
Vitamin B1 0.074mg 0.063mg 1%
Phosphorus 29mg 22mg 1%
Fats 0.28g 0.16g 0%
Net carbs 4.68g 21.82g N/A
Sugar 3.63g 0.1g N/A
Zinc 0.25mg 0.26mg 0%
Sodium 1mg 5mg 0%
Vitamin B6 0.056mg 0.051mg 0%
Saturated fat 0.064g 0.029g 0%
Monounsaturated fat 0.011g 0.022g 0%
Tryptophan 0.02mg 0.049mg 0%
Threonine 0.082mg 0.1mg 0%
Isoleucine 0.069mg 0.147mg 0%
Leucine 0.116mg 0.259mg 0%
Lysine 0.091mg 0.073mg 0%
Methionine 0.023mg 0.059mg 0%
Phenylalanine 0.069mg 0.184mg 0%
Valine 0.093mg 0.162mg 0%
Histidine 0.035mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 FatsFats +75%
Contains more WaterWater +22.9%
Contains more OtherOther +180.8%
Contains more ProteinProtein +100.5%
Contains more CarbsCarbs +194.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 Poly. FatPolyunsaturated fat +126.6%
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +100%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.