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  6. Couscous vs. Adzuki bean

Couscous vs. Adzuki bean — In-Depth Nutrition Comparison

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Differences between couscous and adzuki bean

  • Couscous has more selenium, while adzuki bean has more copper, folate, fiber, manganese, phosphorus, iron, potassium, zinc, and magnesium.
  • Couscous's daily need coverage for selenium is 48% higher.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of couscous is 65.

The food types used in this comparison are Couscous, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Couscous vs Adzuki bean 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +2191.7%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +817.2%
Contains more IronIron +426.3%
Contains more CopperCopper +626.8%
Contains more ZincZinc +580.8%
Contains more PhosphorusPhosphorus +663.6%
Contains more ManganeseManganese +582.1%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +82.5%
Contains more Vitamin B2Vitamin B2 +137%
Contains more Vitamin B5Vitamin B5 +15.9%
Contains more Vitamin B6Vitamin B6 +88.2%
Contains more FolateFolate +706.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Adzuki bean DV% diff.
Selenium 27.5µg 1.2µg 48%
Copper 0.041mg 0.298mg 29%
Folate 15µg 121µg 27%
Fiber 1.4g 7.3g 24%
Manganese 0.084mg 0.573mg 21%
Phosphorus 22mg 168mg 21%
Iron 0.38mg 2mg 20%
Zinc 0.26mg 1.77mg 14%
Potassium 58mg 532mg 14%
Magnesium 8mg 52mg 10%
Protein 3.79g 7.52g 7%
Vitamin B1 0.063mg 0.115mg 4%
Vitamin B2 0.027mg 0.064mg 3%
Vitamin B6 0.051mg 0.096mg 3%
Calcium 8mg 28mg 2%
Vitamin B3 0.983mg 0.717mg 2%
Choline 3.3mg 1%
Vitamin B5 0.371mg 0.43mg 1%
Calories 112kcal 128kcal 1%
Vitamin E 0.13mg 1%
Carbs 23.22g 24.77g 1%
Fats 0.16g 0.1g 0%
Net carbs 21.82g 17.47g N/A
Sugar 0.1g N/A
Sodium 5mg 8mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.036g 0%
Monounsaturated fat 0.022g 0.009g 0%
Polyunsaturated fat 0.064g 0.021g 0%
Tryptophan 0.049mg 0.072mg 0%
Threonine 0.1mg 0.255mg 0%
Isoleucine 0.147mg 0.3mg 0%
Leucine 0.259mg 0.632mg 0%
Lysine 0.073mg 0.567mg 0%
Methionine 0.059mg 0.079mg 0%
Phenylalanine 0.184mg 0.398mg 0%
Valine 0.162mg 0.387mg 0%
Histidine 0.077mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +60%
Contains more ProteinProtein +98.4%
Contains more OtherOther +407.7%
~equal in Carbs ~24.77g
~equal in Water ~66.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains less Sat. FatSaturated fat -19.4%
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +204.8%

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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. 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/173728/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.