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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 for couscous is 40% higher.
  • Couscous contains less saturated fat.
  • Baked beans have a lower glycemic index than couscous.

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.
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +382.5%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +662.5%
Contains more PotassiumPotassium +517.2%
Contains more IronIron +423.7%
Contains more CopperCopper +287.8%
Contains more ZincZinc +180.8%
Contains more PhosphorusPhosphorus +395.5%
Contains more ManganeseManganese +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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +140.9%
Contains more Vitamin B5Vitamin B5 +139.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B2Vitamin B2 +81.5%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more FolateFolate +220%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Baked beans DV% diff.
Selenium 27.5µg 5.7µg 40%
Iron 0.38mg 1.99mg 20%
Sodium 5mg 422mg 18%
Fiber 1.4g 5.5g 16%
Copper 0.041mg 0.159mg 13%
Phosphorus 22mg 109mg 12%
Saturated fat 0.029g 1.948g 9%
Potassium 58mg 358mg 9%
Fats 0.16g 5.15g 8%
Folate 15µg 48µg 8%
Magnesium 8mg 43mg 8%
Manganese 0.084mg 0.255mg 7%
Vitamin B1 0.063mg 0.136mg 6%
Calcium 8mg 61mg 5%
Monounsaturated fat 0.022g 2.133g 5%
Polyunsaturated fat 0.064g 0.74g 5%
Zinc 0.26mg 0.73mg 4%
Vitamin B3 0.983mg 0.408mg 4%
Vitamin B5 0.371mg 0.155mg 4%
Protein 3.79g 5.54g 4%
Vitamin B6 0.051mg 0.09mg 3%
Calories 112kcal 155kcal 2%
Vitamin B2 0.027mg 0.049mg 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Carbs 23.22g 21.63g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 21.82g 16.13g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.067mg 0%
Threonine 0.1mg 0.228mg 0%
Isoleucine 0.147mg 0.242mg 0%
Leucine 0.259mg 0.428mg 0%
Lysine 0.073mg 0.379mg 0%
Methionine 0.059mg 0.086mg 0%
Phenylalanine 0.184mg 0.287mg 0%
Valine 0.162mg 0.282mg 0%
Histidine 0.077mg 0.153mg 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
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 WaterWater +11.4%
Contains more ProteinProtein +46.2%
Contains more FatsFats +3118.8%
Contains more OtherOther +865.4%
~equal in Carbs ~21.63g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +9595.5%
Contains more Poly. FatPolyunsaturated fat +1056.3%

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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. 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.