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  6. Couscous vs. Baked beans

Couscous vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between Couscous and Baked beans

  • Couscous is richer in Selenium, yet Baked beans are richer in Iron, Fiber, Copper, Phosphorus, Potassium, Magnesium, and Folate.
  • Daily need coverage for Selenium from Couscous is 40% higher.
  • Couscous contains less Saturated Fat.

Food types used in this article are Couscous, cooked and Beans, baked, home prepared.

Infographic

Couscous vs Baked beans 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.
Couscous
Couscous
2
:
8
Baked beans
Baked beans
Contains less Sodium -98.8%
Contains more Selenium +382.5%
Contains more Calcium +662.5%
Contains more Iron +423.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +395.5%
Contains more Potassium +517.2%
Contains more Zinc +180.8%
Contains more Copper +287.8%
Contains more Manganese +203.6%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains less Sodium -98.8%
Contains more Selenium +382.5%
Contains more Calcium +662.5%
Contains more Iron +423.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +395.5%
Contains more Potassium +517.2%
Contains more Zinc +180.8%
Contains more Copper +287.8%
Contains more Manganese +203.6%

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.
Couscous
Couscous
4
:
5
Baked beans
Baked beans
Contains more Vitamin B3 +140.9%
Contains more Vitamin B5 +139.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +81.5%
Contains more Vitamin B6 +76.5%
Contains more Folate +220%
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin B3 +140.9%
Contains more Vitamin B5 +139.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +81.5%
Contains more Vitamin B6 +76.5%
Contains more Folate +220%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Baked beans
Baked beans
Contains more Water +11.4%
Contains more Protein +46.2%
Contains more Fats +3118.8%
Contains more Other +865.4%
Equal in Carbs - 21.63
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Water +11.4%
Contains more Protein +46.2%
Contains more Fats +3118.8%
Contains more Other +865.4%
Equal in Carbs - 21.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Baked beans
Baked beans
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +9595.5%
Contains more Polyunsaturated fat +1056.3%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +9595.5%
Contains more Polyunsaturated fat +1056.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
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 Equal

All nutrients comparison - raw data values

Nutrient Couscous Baked beans Opinion
Net carbs 21.82g 16.13g Couscous
Protein 3.79g 5.54g Baked beans
Fats 0.16g 5.15g Baked beans
Carbs 23.22g 21.63g Couscous
Calories 112kcal 155kcal Baked beans
Sugar 0.1g Baked beans
Fiber 1.4g 5.5g Baked beans
Calcium 8mg 61mg Baked beans
Iron 0.38mg 1.99mg Baked beans
Magnesium 8mg 43mg Baked beans
Phosphorus 22mg 109mg Baked beans
Potassium 58mg 358mg Baked beans
Sodium 5mg 422mg Couscous
Zinc 0.26mg 0.73mg Baked beans
Copper 0.041mg 0.159mg Baked beans
Manganese 0.084mg 0.255mg Baked beans
Selenium 27.5µg 5.7µg Couscous
Vitamin E 0.13mg Couscous
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 0.063mg 0.136mg Baked beans
Vitamin B2 0.027mg 0.049mg Baked beans
Vitamin B3 0.983mg 0.408mg Couscous
Vitamin B5 0.371mg 0.155mg Couscous
Vitamin B6 0.051mg 0.09mg Baked beans
Folate 15µg 48µg Baked beans
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.067mg Baked beans
Threonine 0.1mg 0.228mg Baked beans
Isoleucine 0.147mg 0.242mg Baked beans
Leucine 0.259mg 0.428mg Baked beans
Lysine 0.073mg 0.379mg Baked beans
Methionine 0.059mg 0.086mg Baked beans
Phenylalanine 0.184mg 0.287mg Baked beans
Valine 0.162mg 0.282mg Baked beans
Histidine 0.077mg 0.153mg Baked beans
Cholesterol 0mg 5mg Couscous
Saturated Fat 0.029g 1.948g Couscous
Monounsaturated Fat 0.022g 2.133g Baked beans
Polyunsaturated fat 0.064g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
7%
Couscous
10%
Baked beans
Minerals Daily Need Coverage Score
22%
Couscous
39%
Baked beans

Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 417mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.919g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.5)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.