Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Couscous vs Navy bean - In-Depth Nutrition Comparison

Compare

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
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" 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 Calcium +87.5%
Contains more Iron +407.9%
Contains more Magnesium +1162.5%
Contains more Phosphorus +354.5%
Contains more Potassium +429.3%
Contains more Zinc +242.3%
Contains more Copper +768.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains less Sodium -61.5%
Contains more Calcium +87.5%
Contains more Iron +407.9%
Contains more Magnesium +1162.5%
Contains more Phosphorus +354.5%
Contains more Potassium +429.3%
Contains more Zinc +242.3%
Contains more Copper +768.3%

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 A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Couscous Navy bean Opinion
Net carbs 21.82g 13.05g Couscous
Protein 3.79g 6.15g Navy bean
Fats 0.16g 0.7g Navy bean
Carbs 23.22g 13.05g Couscous
Calories 112kcal 67kcal Couscous
Starch g g
Fructose g g
Sugar 0.1g g Navy bean
Fiber 1.4g g Couscous
Calcium 8mg 15mg Navy bean
Iron 0.38mg 1.93mg Navy bean
Magnesium 8mg 101mg Navy bean
Phosphorus 22mg 100mg Navy bean
Potassium 58mg 307mg Navy bean
Sodium 5mg 13mg Couscous
Zinc 0.26mg 0.89mg Navy bean
Copper 0.041mg 0.356mg Navy bean
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.063mg 0.39mg Navy bean
Vitamin B2 0.027mg 0.215mg Navy bean
Vitamin B3 0.983mg 1.22mg Navy bean
Vitamin B5 0.371mg 0.825mg Navy bean
Vitamin B6 0.051mg 0.191mg Navy bean
Folate 15µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg 0.064mg Navy bean
Threonine 0.1mg 0.258mg Navy bean
Isoleucine 0.147mg 0.273mg Navy bean
Leucine 0.259mg 0.442mg Navy bean
Lysine 0.073mg 0.35mg Navy bean
Methionine 0.059mg 0.064mg Navy bean
Phenylalanine 0.184mg 0.31mg Navy bean
Valine 0.162mg 0.316mg Navy bean
Histidine 0.077mg 0.172mg Navy bean
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 0.085g Couscous
Monounsaturated Fat 0.022g 0.052g Navy bean
Polyunsaturated fat 0.064g 0.407g Navy bean

Which food is preferable for your diet?

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

People also compare

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

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)

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.