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  6. Couscous vs. Black turtle bean

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.
  • Couscous has a higher glycemic index (65) than black turtle bean (20).

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.
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more SeleniumSelenium +2191.7%
Contains more MagnesiumMagnesium +512.5%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +646.6%
Contains more IronIron +650%
Contains more CopperCopper +556.1%
Contains more ZincZinc +192.3%
Contains more PhosphorusPhosphorus +590.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +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.
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 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B3Vitamin B3 +86.5%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more Vitamin EVitamin E +569.2%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B2Vitamin B2 +107.4%
Contains more Vitamin B6Vitamin B6 +51%
Contains more Vitamin KVitamin K +3200%
Contains more FolateFolate +473.3%
Contains more CholineCholine +887.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Black turtle bean DV% diff.
Selenium 27.5µg 1.2µg 48%
Iron 0.38mg 2.85mg 31%
Fiber 1.4g 8.3g 28%
Copper 0.041mg 0.269mg 25%
Phosphorus 22mg 152mg 19%
Folate 15µg 86µg 18%
Vitamin B1 0.063mg 0.225mg 14%
Potassium 58mg 433mg 11%
Manganese 0.084mg 0.327mg 11%
Magnesium 8mg 49mg 10%
Protein 3.79g 8.18g 9%
Vitamin E 0.13mg 0.87mg 5%
Choline 3.3mg 32.6mg 5%
Calcium 8mg 55mg 5%
Zinc 0.26mg 0.76mg 5%
Vitamin B3 0.983mg 0.527mg 3%
Vitamin K 0.1µg 3.3µg 3%
Vitamin B6 0.051mg 0.077mg 2%
Vitamin B5 0.371mg 0.26mg 2%
Vitamin B2 0.027mg 0.056mg 2%
Polyunsaturated fat 0.064g 0.149g 1%
Calories 112kcal 130kcal 1%
Fats 0.16g 0.35g 0%
Carbs 23.22g 24.35g 0%
Net carbs 21.82g 16.05g N/A
Sugar 0.1g 0.32g N/A
Sodium 5mg 3mg 0%
Saturated fat 0.029g 0.089g 0%
Monounsaturated fat 0.022g 0.03g 0%
Tryptophan 0.049mg 0.097mg 0%
Threonine 0.1mg 0.344mg 0%
Isoleucine 0.147mg 0.361mg 0%
Leucine 0.259mg 0.653mg 0%
Lysine 0.073mg 0.562mg 0%
Methionine 0.059mg 0.123mg 0%
Phenylalanine 0.184mg 0.442mg 0%
Valine 0.162mg 0.428mg 0%
Histidine 0.077mg 0.228mg 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
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 ProteinProtein +115.8%
Contains more FatsFats +118.8%
Contains more OtherOther +430.8%
~equal in Carbs ~24.35g
~equal in Water ~65.74g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +36.4%
Contains more Poly. FatPolyunsaturated fat +132.8%

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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. 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.