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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
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
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
22%
39%
Comparison summary
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 417mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 1.919g)
Which food is cheaper?
Couscous is cheaper (difference - $0.5)
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Baked beans is lower in glycemic index (difference - 25)
Which food is richer in minerals?
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.