Chickpeas vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between chickpeas and couscous?

Chickpeas are richer in manganese, folate, copper, iron, fiber, phosphorus, zinc, magnesium, and choline, while couscous is higher in selenium.
Couscous's daily need coverage for selenium is 43% higher.
Couscous has 13 times less choline than chickpeas. Chickpeas have 42.8mg of choline, while couscous has 3.3mg.
Couscous has a higher glycemic index (65) than chickpeas (36).

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Couscous, cooked types in this comparison.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Chickpeas

Couscous

Contains more MagnesiumMagnesium	+500%
Contains more CalciumCalcium	+512.5%
Contains more PotassiumPotassium	+401.7%
Contains more IronIron	+660.5%
Contains more CopperCopper	+758.5%
Contains more ZincZinc	+488.5%
Contains more PhosphorusPhosphorus	+663.6%
Contains more ManganeseManganese	+1126.2%

Contains less SodiumSodium	-28.6%
Contains more SeleniumSelenium	+643.2%

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.

Chickpeas

Couscous

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+169.2%
Contains more Vitamin B1Vitamin B1	+84.1%
Contains more Vitamin B2Vitamin B2	+133.3%
Contains more Vitamin B6Vitamin B6	+172.5%
Contains more Vitamin KVitamin K	+3900%
Contains more FolateFolate	+1046.7%

Contains more Vitamin B3Vitamin B3	+86.9%
Contains more Vitamin B5Vitamin B5	+29.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	3.7µg	27.5µg	43%
Manganese	1.03mg	0.084mg	41%
Folate	172µg	15µg	39%
Copper	0.352mg	0.041mg	35%
Iron	2.89mg	0.38mg	31%
Fiber	7.6g	1.4g	25%
Phosphorus	168mg	22mg	21%
Zinc	1.53mg	0.26mg	12%
Protein	8.86g	3.79g	10%
Magnesium	48mg	8mg	10%
Potassium	291mg	58mg	7%
Vitamin B6	0.139mg	0.051mg	7%
Choline	42.8mg	3.3mg	7%
Polyunsaturated fat	1.156g	0.064g	7%
Fats	2.59g	0.16g	4%
Calcium	49mg	8mg	4%
Vitamin B1	0.116mg	0.063mg	4%
Calories	164kcal	112kcal	3%
Vitamin B2	0.063mg	0.027mg	3%
Vitamin B3	0.526mg	0.983mg	3%
Vitamin K	4µg	0.1µg	3%
Vitamin B5	0.286mg	0.371mg	2%
Vitamin C	1.3mg	0mg	1%
Carbs	27.42g	23.22g	1%
Vitamin E	0.35mg	0.13mg	1%
Saturated fat	0.269g	0.029g	1%
Monounsaturated fat	0.583g	0.022g	1%
Protein per 100 calories	5.4g	3.4g	N/A
Calories per 10 g protein	185kcal	296kcal	N/A
Weight per 100 calories	61g	89g	N/A
Unsaturated / Saturated Fat ratio	6.5	3	N/A
Net carbs	19.82g	21.82g	N/A
Sugar	4.8g	0.1g	N/A
Sodium	7mg	5mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.085mg	0.049mg	0%
Threonine	0.329mg	0.1mg	0%
Isoleucine	0.38mg	0.147mg	0%
Leucine	0.631mg	0.259mg	0%
Lysine	0.593mg	0.073mg	0%
Methionine	0.116mg	0.059mg	0%
Phenylalanine	0.475mg	0.184mg	0%
Valine	0.372mg	0.162mg	0%
Histidine	0.244mg	0.077mg	0%