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Chickpea vs Couscous - In-Depth Nutrition Comparison

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A recap on differences between Chickpea and Couscous

  • Chickpea is higher in Manganese, Folate, Copper, Iron, Fiber, Vitamin B6, Vitamin B1, Phosphorus, and Vitamin B5, yet Couscous is higher in Selenium.
  • Chickpea covers your daily Manganese needs 923% more than Couscous.
  • Chickpea contains 37 times more Folate than Couscous. While Chickpea 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 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 +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 less Sodium -79.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
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 less Sodium -79.2%

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 +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%
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%
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%

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.
Chickpea 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 Couscous Opinion
Net carbs 50.75g 21.82g Chickpea
Protein 20.47g 3.79g Chickpea
Fats 6.04g 0.16g Chickpea
Carbs 62.95g 23.22g Chickpea
Calories 378kcal 112kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g 0.1g Couscous
Fiber 12.2g 1.4g Chickpea
Calcium 57mg 8mg Chickpea
Iron 4.31mg 0.38mg Chickpea
Magnesium 79mg 8mg Chickpea
Phosphorus 252mg 22mg Chickpea
Potassium 718mg 58mg Chickpea
Sodium 24mg 5mg Couscous
Zinc 2.76mg 0.26mg Chickpea
Copper 0.656mg 0.041mg Chickpea
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.13mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.063mg Chickpea
Vitamin B2 0.212mg 0.027mg Chickpea
Vitamin B3 1.541mg 0.983mg Chickpea
Vitamin B5 1.588mg 0.371mg Chickpea
Vitamin B6 0.535mg 0.051mg Chickpea
Folate 557µg 15µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 0.1µg Chickpea
Tryptophan 0.2mg 0.049mg Chickpea
Threonine 0.766mg 0.1mg Chickpea
Isoleucine 0.882mg 0.147mg Chickpea
Leucine 1.465mg 0.259mg Chickpea
Lysine 1.377mg 0.073mg Chickpea
Methionine 0.27mg 0.059mg Chickpea
Phenylalanine 1.103mg 0.184mg Chickpea
Valine 0.865mg 0.162mg Chickpea
Histidine 0.566mg 0.077mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.603g 0.029g Couscous
Monounsaturated Fat 1.377g 0.022g Chickpea
Polyunsaturated fat 2.731g 0.064g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea 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
74
Chickpea
7
Couscous
Mineral Summary Score
88
Chickpea
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
123%
Chickpea
23%
Couscous
Carbohydrates
63%
Chickpea
23%
Couscous
Fats
28%
Chickpea
1%
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
Chickpea is lower in glycemic index (difference - 29)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea 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. Chickpea - 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.