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Couscous vs Navy bean - In-Depth Nutrition Comparison

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A recap on differences between Couscous and Navy bean

  • Couscous is higher in Selenium, yet Navy bean is higher in Copper, Folate, Vitamin B1, Magnesium, Vitamin C, Iron, Vitamin B2, Manganese, and Phosphorus.
  • Couscous covers your daily Selenium needs 49% more than Navy bean.

Food varieties used in this article are Couscous, cooked and Beans, navy, mature seeds, sprouted, raw.

Infographic

Couscous vs Navy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -61.5%
Contains more Iron +407.9%
Contains more Calcium +87.5%
Contains more Potassium +429.3%
Contains more Magnesium +1162.5%
Contains more Copper +768.3%
Contains more Zinc +242.3%
Contains more Phosphorus +354.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains less Sodium -61.5%
Contains more Iron +407.9%
Contains more Calcium +87.5%
Contains more Potassium +429.3%
Contains more Magnesium +1162.5%
Contains more Copper +768.3%
Contains more Zinc +242.3%
Contains more Phosphorus +354.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +519%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +122.4%
Contains more Vitamin B6 +274.5%
Contains more Folate +780%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +519%
Contains more Vitamin B2 +696.3%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +122.4%
Contains more Vitamin B6 +274.5%
Contains more Folate +780%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
35
Navy bean
Mineral Summary Score
7
Couscous
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
37%
Navy bean
Carbohydrates
23%
Couscous
13%
Navy bean
Fats
1%
Couscous
3%
Navy bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Navy bean
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.3)

All nutrients comparison - raw data values

Nutrient Couscous Navy bean Opinion
Calories 112 67 Couscous
Protein 3.79 6.15 Navy bean
Fats 0.16 0.7 Navy bean
Vitamin C 0 18.8 Navy bean
Carbs 23.22 13.05 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 1.93 Navy bean
Calcium 8 15 Navy bean
Potassium 58 307 Navy bean
Magnesium 8 101 Navy bean
Sugar 0.1 Navy bean
Fiber 1.4 Couscous
Copper 0.041 0.356 Navy bean
Zinc 0.26 0.89 Navy bean
Starch
Phosphorus 22 100 Navy bean
Sodium 5 13 Couscous
Vitamin A 0 4 Navy bean
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.39 Navy bean
Vitamin B2 0.027 0.215 Navy bean
Vitamin B3 0.983 1.22 Navy bean
Vitamin B5 0.371 0.825 Navy bean
Vitamin B6 0.051 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 15 132 Navy bean
Trans Fat 0 Couscous
Saturated Fat 0.029 0.085 Couscous
Monounsaturated Fat 0.022 0.052 Navy bean
Polyunsaturated fat 0.064 0.407 Navy bean
Tryptophan 0.049 0.064 Navy bean
Threonine 0.1 0.258 Navy bean
Isoleucine 0.147 0.273 Navy bean
Leucine 0.259 0.442 Navy bean
Lysine 0.073 0.35 Navy bean
Methionine 0.059 0.064 Navy bean
Phenylalanine 0.184 0.31 Navy bean
Valine 0.162 0.316 Navy bean
Histidine 0.077 0.172 Navy bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.