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Couscous vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between Couscous and Black turtle bean?

  • Couscous is richer in Selenium, while Black turtle bean is higher in Iron, Fiber, Copper, Phosphorus, Folate, Vitamin B1, Potassium, Manganese, and Magnesium.
  • Couscous's daily need coverage for Selenium is 48% higher.

We used Couscous, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Couscous vs Black turtle bean 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Selenium +2191.7%
Contains more Calcium +587.5%
Contains more Iron +650%
Contains more Magnesium +512.5%
Contains more Phosphorus +590.9%
Contains more Potassium +646.6%
Contains less Sodium -40%
Contains more Zinc +192.3%
Contains more Copper +556.1%
Contains more Manganese +289.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Selenium +2191.7%
Contains more Calcium +587.5%
Contains more Iron +650%
Contains more Magnesium +512.5%
Contains more Phosphorus +590.9%
Contains more Potassium +646.6%
Contains less Sodium -40%
Contains more Zinc +192.3%
Contains more Copper +556.1%
Contains more Manganese +289.3%

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 B3 +86.5%
Contains more Vitamin B5 +42.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +569.2%
Contains more Vitamin B1 +257.1%
Contains more Vitamin B2 +107.4%
Contains more Vitamin B6 +51%
Contains more Folate +473.3%
Contains more Choline +887.9%
Contains more Vitamin K +3200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 2% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Contains more Vitamin B3 +86.5%
Contains more Vitamin B5 +42.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +569.2%
Contains more Vitamin B1 +257.1%
Contains more Vitamin B2 +107.4%
Contains more Vitamin B6 +51%
Contains more Folate +473.3%
Contains more Choline +887.9%
Contains more Vitamin K +3200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.4%
Contains more Protein +115.8%
Contains more Fats +118.8%
Contains more Other +430.8%
Equal in Carbs - 24.35
Equal in Water - 65.74
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Water +10.4%
Contains more Protein +115.8%
Contains more Fats +118.8%
Contains more Other +430.8%
Equal in Carbs - 24.35
Equal in Water - 65.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +132.8%
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +132.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Black turtle bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Black turtle bean Opinion
Net carbs 21.82g 16.05g Couscous
Protein 3.79g 8.18g Black turtle bean
Fats 0.16g 0.35g Black turtle bean
Carbs 23.22g 24.35g Black turtle bean
Calories 112kcal 130kcal Black turtle bean
Sugar 0.1g 0.32g Couscous
Fiber 1.4g 8.3g Black turtle bean
Calcium 8mg 55mg Black turtle bean
Iron 0.38mg 2.85mg Black turtle bean
Magnesium 8mg 49mg Black turtle bean
Phosphorus 22mg 152mg Black turtle bean
Potassium 58mg 433mg Black turtle bean
Sodium 5mg 3mg Black turtle bean
Zinc 0.26mg 0.76mg Black turtle bean
Copper 0.041mg 0.269mg Black turtle bean
Manganese 0.084mg 0.327mg Black turtle bean
Selenium 27.5µg 1.2µg Couscous
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.13mg 0.87mg Black turtle bean
Vitamin B1 0.063mg 0.225mg Black turtle bean
Vitamin B2 0.027mg 0.056mg Black turtle bean
Vitamin B3 0.983mg 0.527mg Couscous
Vitamin B5 0.371mg 0.26mg Couscous
Vitamin B6 0.051mg 0.077mg Black turtle bean
Folate 15µg 86µg Black turtle bean
Choline 3.3mg 32.6mg Black turtle bean
Vitamin K 0.1µg 3.3µg Black turtle bean
Tryptophan 0.049mg 0.097mg Black turtle bean
Threonine 0.1mg 0.344mg Black turtle bean
Isoleucine 0.147mg 0.361mg Black turtle bean
Leucine 0.259mg 0.653mg Black turtle bean
Lysine 0.073mg 0.562mg Black turtle bean
Methionine 0.059mg 0.123mg Black turtle bean
Phenylalanine 0.184mg 0.442mg Black turtle bean
Valine 0.162mg 0.428mg Black turtle bean
Histidine 0.077mg 0.228mg Black turtle bean
Saturated Fat 0.029g 0.089g Couscous
Monounsaturated Fat 0.022g 0.03g Black turtle bean
Polyunsaturated fat 0.064g 0.149g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Black turtle bean
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
17%
Black turtle bean
Minerals Daily Need Coverage Score
22%
Couscous
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.3)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.