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  6. Chickpea raw vs. Couscous

Chickpea raw vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between Chickpea raw and Couscous

  • Chickpea raw is higher in Manganese, Folate, Copper, Iron, Fiber, Vitamin B6, Vitamin B1, Phosphorus, and Vitamin B5, yet Couscous is higher in Selenium.
  • Chickpea raw covers your daily Manganese needs 923% more than Couscous.
  • Chickpea raw contains 37 times more Folate than Couscous. While Chickpea raw contains 557µg of Folate, Couscous contains only 15µg.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Couscous, cooked.

Infographic

Chickpea raw 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.
Chickpea raw
Chickpea raw
8
:
2
Couscous
Couscous
Contains more Calcium +612.5%
Contains more Iron +1034.2%
Contains more Magnesium +887.5%
Contains more Phosphorus +1045.5%
Contains more Potassium +1137.9%
Contains more Zinc +961.5%
Contains more Copper +1500%
Contains more Manganese +25264.3%
Contains less Sodium -79.2%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +612.5%
Contains more Iron +1034.2%
Contains more Magnesium +887.5%
Contains more Phosphorus +1045.5%
Contains more Potassium +1137.9%
Contains more Zinc +961.5%
Contains more Copper +1500%
Contains more Manganese +25264.3%
Contains less Sodium -79.2%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
10
:
0
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +530.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +657.1%
Contains more Vitamin B2 +685.2%
Contains more Vitamin B3 +56.8%
Contains more Vitamin B5 +328%
Contains more Vitamin B6 +949%
Contains more Folate +3613.3%
Contains more Vitamin K +8900%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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 E +530.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +657.1%
Contains more Vitamin B2 +685.2%
Contains more Vitamin B3 +56.8%
Contains more Vitamin B5 +328%
Contains more Vitamin B6 +949%
Contains more Folate +3613.3%
Contains more Vitamin K +8900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Couscous
Couscous
Contains more Protein +440.1%
Contains more Fats +3675%
Contains more Carbs +171.1%
Contains more Other +1000%
Contains more Water +844.9%
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 +440.1%
Contains more Fats +3675%
Contains more Carbs +171.1%
Contains more Other +1000%
Contains more Water +844.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +6159.1%
Contains more Polyunsaturated fat +4167.2%
Contains less Saturated Fat -95.2%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +6159.1%
Contains more Polyunsaturated fat +4167.2%
Contains less Saturated Fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea raw Couscous Opinion
Net carbs 50.75g 21.82g Chickpea raw
Protein 20.47g 3.79g Chickpea raw
Fats 6.04g 0.16g Chickpea raw
Carbs 62.95g 23.22g Chickpea raw
Calories 378kcal 112kcal Chickpea raw
Sugar 10.7g 0.1g Couscous
Fiber 12.2g 1.4g Chickpea raw
Calcium 57mg 8mg Chickpea raw
Iron 4.31mg 0.38mg Chickpea raw
Magnesium 79mg 8mg Chickpea raw
Phosphorus 252mg 22mg Chickpea raw
Potassium 718mg 58mg Chickpea raw
Sodium 24mg 5mg Couscous
Zinc 2.76mg 0.26mg Chickpea raw
Copper 0.656mg 0.041mg Chickpea raw
Manganese 21.306mg 0.084mg Chickpea raw
Selenium 0µg 27.5µg Couscous
Vitamin A 67IU 0IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg 0.13mg Chickpea raw
Vitamin C 4mg 0mg Chickpea raw
Vitamin B1 0.477mg 0.063mg Chickpea raw
Vitamin B2 0.212mg 0.027mg Chickpea raw
Vitamin B3 1.541mg 0.983mg Chickpea raw
Vitamin B5 1.588mg 0.371mg Chickpea raw
Vitamin B6 0.535mg 0.051mg Chickpea raw
Folate 557µg 15µg Chickpea raw
Vitamin K 9µg 0.1µg Chickpea raw
Tryptophan 0.2mg 0.049mg Chickpea raw
Threonine 0.766mg 0.1mg Chickpea raw
Isoleucine 0.882mg 0.147mg Chickpea raw
Leucine 1.465mg 0.259mg Chickpea raw
Lysine 1.377mg 0.073mg Chickpea raw
Methionine 0.27mg 0.059mg Chickpea raw
Phenylalanine 1.103mg 0.184mg Chickpea raw
Valine 0.865mg 0.162mg Chickpea raw
Histidine 0.566mg 0.077mg Chickpea raw
Saturated Fat 0.603g 0.029g Couscous
Monounsaturated Fat 1.377g 0.022g Chickpea raw
Polyunsaturated fat 2.731g 0.064g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw 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
74%
Chickpea raw
7%
Couscous
Minerals Daily Need Coverage Score
348%
Chickpea raw
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 10.6g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.574g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.