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Couscous vs Adzuki bean - In-Depth Nutrition Comparison

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Significant differences between Couscous and Adzuki bean

  • Couscous has more Selenium, however Adzuki bean is richer in Folate, Copper, Manganese, Iron, Phosphorus, Fiber, Zinc, Potassium, and Vitamin B1.
  • Adzuki bean covers your daily Folate needs 152% more than Couscous.
  • Adzuki bean has 9 times less Selenium than Couscous. Couscous has 27.5µg of Selenium, while Adzuki bean has 3.1µg.

Specific food types used in this comparison are Couscous, cooked and Beans, adzuki, mature seeds, raw.

Infographic

Couscous vs Adzuki bean 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 Iron +1210.5%
Contains more Calcium +725%
Contains more Potassium +2062.1%
Contains more Magnesium +1487.5%
Contains more Copper +2568.3%
Contains more Zinc +1838.5%
Contains more Phosphorus +1631.8%
Equal in Sodium - 5
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains more Iron +1210.5%
Contains more Calcium +725%
Contains more Potassium +2062.1%
Contains more Magnesium +1487.5%
Contains more Copper +2568.3%
Contains more Zinc +1838.5%
Contains more Phosphorus +1631.8%
Equal in Sodium - 5

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 B1 +622.2%
Contains more Vitamin B2 +714.8%
Contains more Vitamin B3 +167.5%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +588.2%
Contains more Folate +4046.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +622.2%
Contains more Vitamin B2 +714.8%
Contains more Vitamin B3 +167.5%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +588.2%
Contains more Folate +4046.7%

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
7
Couscous
71
Adzuki bean
Mineral Summary Score
7
Couscous
134
Adzuki bean

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
23%
Couscous
119%
Adzuki bean
Carbohydrates
23%
Couscous
63%
Adzuki bean
Fats
1%
Couscous
2%
Adzuki bean

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.
Couscous Adzuki bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.162g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)

All nutrients comparison - raw data values

Nutrient Couscous Adzuki bean Opinion
Calories 112 329 Adzuki bean
Protein 3.79 19.87 Adzuki bean
Fats 0.16 0.53 Adzuki bean
Vitamin C 0 0
Carbs 23.22 62.9 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 4.98 Adzuki bean
Calcium 8 66 Adzuki bean
Potassium 58 1254 Adzuki bean
Magnesium 8 127 Adzuki bean
Sugar 0.1 Adzuki bean
Fiber 1.4 12.7 Adzuki bean
Copper 0.041 1.094 Adzuki bean
Zinc 0.26 5.04 Adzuki bean
Starch
Phosphorus 22 381 Adzuki bean
Sodium 5 5
Vitamin A 0 17 Adzuki bean
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.455 Adzuki bean
Vitamin B2 0.027 0.22 Adzuki bean
Vitamin B3 0.983 2.63 Adzuki bean
Vitamin B5 0.371 1.471 Adzuki bean
Vitamin B6 0.051 0.351 Adzuki bean
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 15 622 Adzuki bean
Trans Fat 0 Couscous
Saturated Fat 0.029 0.191 Couscous
Monounsaturated Fat 0.022 0.05 Adzuki bean
Polyunsaturated fat 0.064 0.113 Adzuki bean
Tryptophan 0.049 0.191 Adzuki bean
Threonine 0.1 0.674 Adzuki bean
Isoleucine 0.147 0.791 Adzuki bean
Leucine 0.259 1.668 Adzuki bean
Lysine 0.073 1.497 Adzuki bean
Methionine 0.059 0.21 Adzuki bean
Phenylalanine 0.184 1.052 Adzuki bean
Valine 0.162 1.023 Adzuki bean
Histidine 0.077 0.524 Adzuki bean
Fructose

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.