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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
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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 less Sodium -98.8%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains less Sodium -98.8%
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%

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 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%
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%
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%

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 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
Starch g g
Fructose g g
Sugar 0.1g g 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
Vitamin A 0IU 0IU
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 0.1µg µg 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
Trans Fat g 0g 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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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
10
Baked beans
Mineral Summary Score
7
Couscous
41
Baked beans

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
33%
Baked beans
Carbohydrates
23%
Couscous
22%
Baked beans
Fats
1%
Couscous
24%
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

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. 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.