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  6. Black gram vs. Couscous

Black gram vs. Couscous — In-Depth Nutrition Comparison

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Important differences between Black gram and Couscous

  • Black gram has more Copper, Iron, Fiber, Manganese, Magnesium, Phosphorus, Folate, Zinc, and Potassium, however, Couscous has more Selenium.
  • Black gram's daily need coverage for Copper is 104% more.
  • Black gram has 33 times more Magnesium than Couscous. Black gram has 267mg of Magnesium, while Couscous has 8mg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Couscous, cooked.

Infographic

Black gram 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.
Black gram
Black gram
8
:
2
Couscous
Couscous
Contains more Calcium +1625%
Contains more Iron +1892.1%
Contains more Magnesium +3237.5%
Contains more Phosphorus +1622.7%
Contains more Potassium +1594.8%
Contains more Zinc +1188.5%
Contains more Copper +2292.7%
Contains more Manganese +1717.9%
Contains less Sodium -86.8%
Contains more Selenium +235.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1625%
Contains more Iron +1892.1%
Contains more Magnesium +3237.5%
Contains more Phosphorus +1622.7%
Contains more Potassium +1594.8%
Contains more Zinc +1188.5%
Contains more Copper +2292.7%
Contains more Manganese +1717.9%
Contains less Sodium -86.8%
Contains more Selenium +235.4%

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.
Black gram
Black gram
7
:
2
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +840.7%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +451%
Contains more Folate +1340%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 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 B1 +333.3%
Contains more Vitamin B2 +840.7%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +451%
Contains more Folate +1340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Couscous
Couscous
Contains more Protein +565.2%
Contains more Fats +925%
Contains more Carbs +154%
Contains more Other +1192.3%
Contains more Water +571.9%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Couscous
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 Protein +565.2%
Contains more Fats +925%
Contains more Carbs +154%
Contains more Other +1192.3%
Contains more Water +571.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +286.4%
Contains more Polyunsaturated fat +1573.4%
Contains less Saturated Fat -74.6%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +286.4%
Contains more Polyunsaturated fat +1573.4%
Contains less Saturated Fat -74.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Couscous
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Couscous Opinion
Net carbs 40.69g 21.82g Black gram
Protein 25.21g 3.79g Black gram
Fats 1.64g 0.16g Black gram
Carbs 58.99g 23.22g Black gram
Calories 341kcal 112kcal Black gram
Sugar 0.1g Black gram
Fiber 18.3g 1.4g Black gram
Calcium 138mg 8mg Black gram
Iron 7.57mg 0.38mg Black gram
Magnesium 267mg 8mg Black gram
Phosphorus 379mg 22mg Black gram
Potassium 983mg 58mg Black gram
Sodium 38mg 5mg Couscous
Zinc 3.35mg 0.26mg Black gram
Copper 0.981mg 0.041mg Black gram
Manganese 1.527mg 0.084mg Black gram
Selenium 8.2µg 27.5µg Couscous
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.13mg Couscous
Vitamin B1 0.273mg 0.063mg Black gram
Vitamin B2 0.254mg 0.027mg Black gram
Vitamin B3 1.447mg 0.983mg Black gram
Vitamin B5 0.906mg 0.371mg Black gram
Vitamin B6 0.281mg 0.051mg Black gram
Folate 216µg 15µg Black gram
Vitamin K 0.1µg Couscous
Tryptophan 0.263mg 0.049mg Black gram
Threonine 0.875mg 0.1mg Black gram
Isoleucine 1.287mg 0.147mg Black gram
Leucine 2.089mg 0.259mg Black gram
Lysine 1.674mg 0.073mg Black gram
Methionine 0.367mg 0.059mg Black gram
Phenylalanine 1.473mg 0.184mg Black gram
Valine 1.416mg 0.162mg Black gram
Histidine 0.706mg 0.077mg Black gram
Saturated Fat 0.114g 0.029g Couscous
Monounsaturated Fat 0.085g 0.022g Black gram
Polyunsaturated fat 1.071g 0.064g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Black gram
7%
Couscous
Minerals Daily Need Coverage Score
143%
Black gram
22%
Couscous

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.