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  6. Couscous vs. Cranberry beans

Couscous vs. Cranberry beans — In-Depth Nutrition Comparison

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How are couscous and cranberry beans different?

  • Couscous is higher in selenium; however, cranberry beans is richer in folate, fiber, iron, copper, phosphorus, manganese, vitamin B1, magnesium, and potassium.
  • Daily need coverage for folate for cranberry beans is 48% higher.
  • Couscous contains 21 times more selenium than cranberry beans. While couscous contains 27.5µg of selenium, cranberry beans contains only 1.3µg.
  • Cranberry beans has a lower glycemic index (35) than couscous (65).

Couscous, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Couscous vs Cranberry 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more SeleniumSelenium +2015.4%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +567.2%
Contains more IronIron +450%
Contains more CopperCopper +463.4%
Contains more ZincZinc +338.5%
Contains more PhosphorusPhosphorus +513.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +340.5%

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +90.9%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more FolateFolate +1280%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Cranberry beans DV% diff.
Selenium 27.5µg 1.3µg 48%
Folate 15µg 207µg 48%
Fiber 1.4g 8.6g 29%
Iron 0.38mg 2.09mg 21%
Copper 0.041mg 0.231mg 21%
Phosphorus 22mg 135mg 16%
Vitamin B1 0.063mg 0.21mg 12%
Manganese 0.084mg 0.37mg 12%
Protein 3.79g 9.34g 11%
Magnesium 8mg 50mg 10%
Potassium 58mg 387mg 10%
Zinc 0.26mg 1.14mg 8%
Calcium 8mg 50mg 4%
Vitamin B3 0.983mg 0.515mg 3%
Vitamin B2 0.027mg 0.069mg 3%
Vitamin B5 0.371mg 0.24mg 3%
Vitamin B6 0.051mg 0.081mg 2%
Choline 3.3mg 1%
Polyunsaturated fat 0.064g 0.199g 1%
Calories 112kcal 136kcal 1%
Vitamin E 0.13mg 1%
Fats 0.16g 0.46g 0%
Carbs 23.22g 24.46g 0%
Net carbs 21.82g 15.86g N/A
Sugar 0.1g N/A
Sodium 5mg 1mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.119g 0%
Monounsaturated fat 0.022g 0.04g 0%
Tryptophan 0.049mg 0.111mg 0%
Threonine 0.1mg 0.393mg 0%
Isoleucine 0.147mg 0.412mg 0%
Leucine 0.259mg 0.746mg 0%
Lysine 0.073mg 0.641mg 0%
Methionine 0.059mg 0.14mg 0%
Phenylalanine 0.184mg 0.505mg 0%
Valine 0.162mg 0.489mg 0%
Histidine 0.077mg 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more WaterWater +12.3%
Contains more ProteinProtein +146.4%
Contains more FatsFats +187.5%
Contains more OtherOther +319.2%
~equal in Carbs ~24.46g

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +81.8%
Contains more Poly. FatPolyunsaturated fat +210.9%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.