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Black gram vs Couscous - In-Depth Nutrition Comparison

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Summary of differences between Black gram and Couscous

  • Black gram has more Fiber, Folate, Phosphorus, Iron, Manganese, Magnesium, Copper, Vitamin B1, and Zinc, however Couscous is higher in Selenium.
  • Couscous covers your daily need of Selenium 45% more than Black gram.
  • Black gram has 8 times more Magnesium than Couscous. While Black gram has 63mg of Magnesium, Couscous has only 8mg.

These are the specific foods used in this comparison Mungo beans, mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Black gram 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 Calcium +562.5%
Contains more Iron +360.5%
Contains more Magnesium +687.5%
Contains more Phosphorus +609.1%
Contains more Potassium +298.3%
Contains more Zinc +219.2%
Contains more Copper +239%
Contains less Sodium -28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +562.5%
Contains more Iron +360.5%
Contains more Magnesium +687.5%
Contains more Phosphorus +609.1%
Contains more Potassium +298.3%
Contains more Zinc +219.2%
Contains more Copper +239%
Contains less Sodium -28.6%

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 A +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +13.7%
Contains more Folate +526.7%
Contains more Vitamin K +2600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 E +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +13.7%
Contains more Folate +526.7%
Contains more Vitamin K +2600%

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.
Black gram Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 11.94g 21.82g Couscous
Protein 7.54g 3.79g Black gram
Fats 0.55g 0.16g Black gram
Carbs 18.34g 23.22g Couscous
Calories 105kcal 112kcal Couscous
Starch g g
Fructose g g
Sugar 2.01g 0.1g Couscous
Fiber 6.4g 1.4g Black gram
Calcium 53mg 8mg Black gram
Iron 1.75mg 0.38mg Black gram
Magnesium 63mg 8mg Black gram
Phosphorus 156mg 22mg Black gram
Potassium 231mg 58mg Black gram
Sodium 7mg 5mg Couscous
Zinc 0.83mg 0.26mg Black gram
Copper 0.139mg 0.041mg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.13mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.063mg Black gram
Vitamin B2 0.075mg 0.027mg Black gram
Vitamin B3 1.5mg 0.983mg Black gram
Vitamin B5 0.433mg 0.371mg Black gram
Vitamin B6 0.058mg 0.051mg Black gram
Folate 94µg 15µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.1µg Black gram
Tryptophan 0.078mg 0.049mg Black gram
Threonine 0.262mg 0.1mg Black gram
Isoleucine 0.385mg 0.147mg Black gram
Leucine 0.625mg 0.259mg Black gram
Lysine 0.5mg 0.073mg Black gram
Methionine 0.11mg 0.059mg Black gram
Phenylalanine 0.44mg 0.184mg Black gram
Valine 0.423mg 0.162mg Black gram
Histidine 0.211mg 0.077mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.038g 0.029g Couscous
Monounsaturated Fat 0.029g 0.022g Black gram
Polyunsaturated fat 0.359g 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

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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
17
Black gram
7
Couscous
Mineral Summary Score
35
Black gram
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
45%
Black gram
23%
Couscous
Carbohydrates
18%
Black gram
23%
Couscous
Fats
3%
Black gram
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
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

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.