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  6. Black gram vs. Couscous

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
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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
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 +687.5%
Contains more CalciumCalcium +562.5%
Contains more PotassiumPotassium +298.3%
Contains more IronIron +360.5%
Contains more CopperCopper +239%
Contains more ZincZinc +219.2%
Contains more PhosphorusPhosphorus +609.1%
Contains more ManganeseManganese +390.5%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +1000%

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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 +15.4%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +13.7%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +526.7%
Contains more CholineCholine +797%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 ProteinProtein +98.9%
Contains more FatsFats +243.8%
Contains more OtherOther +307.7%
Contains more CarbsCarbs +26.6%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 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 Mono. FatMonounsaturated Fat +31.8%
Contains more Poly. FatPolyunsaturated fat +460.9%
Contains less Sat. FatSaturated Fat -23.7%

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 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
Calories 105kcal 112kcal Couscous
Protein 7.54g 3.79g Black gram
Fats 0.55g 0.16g Black gram
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 21.82g Couscous
Carbs 18.34g 23.22g Couscous
Magnesium 63mg 8mg Black gram
Calcium 53mg 8mg Black gram
Potassium 231mg 58mg Black gram
Iron 1.75mg 0.38mg Black gram
Sugar 2.01g 0.1g Couscous
Fiber 6.4g 1.4g Black gram
Copper 0.139mg 0.041mg Black gram
Zinc 0.83mg 0.26mg Black gram
Phosphorus 156mg 22mg Black gram
Sodium 7mg 5mg Couscous
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg 0.13mg Black gram
Manganese 0.412mg 0.084mg Black gram
Selenium 2.5µg 27.5µg Couscous
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
Vitamin K 2.7µg 0.1µg Black gram
Folate 94µg 15µg Black gram
Choline 29.6mg 3.3mg Black gram
Saturated Fat 0.038g 0.029g Couscous
Monounsaturated Fat 0.029g 0.022g Black gram
Polyunsaturated fat 0.359g 0.064g 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

Which food is preferable for your diet?

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

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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
17%
Black gram
7%
Couscous
Minerals Daily Need Coverage Score
35%
Black gram
22%
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

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/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.