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  6. Couscous vs. Broad beans

Couscous vs. Broad beans — In-Depth Nutrition Comparison

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How are couscous and broad beans different?

  • Couscous has more selenium and vitamin B5; however, broad beans are richer in vitamin C, iron, folate, fiber, manganese, phosphorus, magnesium, and vitamin B1.
  • Couscous covers your daily need for selenium, 48% more than broad beans.
  • Couscous has 6 times more vitamin B5 than broad beans. Couscous has 0.371mg of vitamin B5, while broad beans have 0.066mg.
  • Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of couscous is 65.

Couscous, cooked and Broadbeans, immature seeds, cooked, boiled, drained, without salt types were used in this article.

Infographic

Couscous vs Broad beans 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains less SodiumSodium -87.8%
Contains more SeleniumSelenium +2650%
Contains more MagnesiumMagnesium +287.5%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +232.8%
Contains more IronIron +294.7%
Contains more CopperCopper +46.3%
Contains more ZincZinc +80.8%
Contains more PhosphorusPhosphorus +231.8%
Contains more ManganeseManganese +210.7%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +462.1%
Contains more Vitamin B6Vitamin B6 +75.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +103.2%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more FolateFolate +286.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Broad beans DV% diff.
Selenium 27.5µg 1µg 48%
Vitamin C 0mg 19.8mg 22%
Iron 0.38mg 1.5mg 14%
Folate 15µg 58µg 11%
Fiber 1.4g 3.6g 9%
Manganese 0.084mg 0.261mg 8%
Phosphorus 22mg 73mg 7%
Vitamin B5 0.371mg 0.066mg 6%
Vitamin B1 0.063mg 0.128mg 5%
Magnesium 8mg 31mg 5%
Vitamin B2 0.027mg 0.09mg 5%
Carbs 23.22g 10.1g 4%
Potassium 58mg 193mg 4%
Calories 112kcal 62kcal 3%
Zinc 0.26mg 0.47mg 2%
Vitamin B6 0.051mg 0.029mg 2%
Vitamin A 0µg 14µg 2%
Polyunsaturated fat 0.064g 0.303g 2%
Copper 0.041mg 0.06mg 2%
Protein 3.79g 4.8g 2%
Sodium 5mg 41mg 2%
Saturated fat 0.029g 0.142g 1%
Fats 0.16g 0.5g 1%
Choline 3.3mg 1%
Vitamin B3 0.983mg 1.2mg 1%
Calcium 8mg 18mg 1%
Vitamin E 0.13mg 1%
Net carbs 21.82g 6.5g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.022g 0.02g 0%
Tryptophan 0.049mg 0.048mg 0%
Threonine 0.1mg 0.178mg 0%
Isoleucine 0.147mg 0.215mg 0%
Leucine 0.259mg 0.37mg 0%
Lysine 0.073mg 0.313mg 0%
Methionine 0.059mg 0.037mg 0%
Phenylalanine 0.184mg 0.195mg 0%
Valine 0.162mg 0.235mg 0%
Histidine 0.077mg 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more CarbsCarbs +129.9%
Contains more ProteinProtein +26.6%
Contains more FatsFats +212.5%
Contains more WaterWater +15.3%
Contains more OtherOther +246.2%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Poly. FatPolyunsaturated fat +373.4%
~equal in Monounsaturated fat ~0.02g

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.