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  6. Couscous vs. Navy bean raw

Couscous vs. Navy bean raw — In-Depth Nutrition Comparison

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A recap on differences between couscous and navy bean raw

  • Couscous is higher in selenium, yet navy bean raw 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 raw.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Couscous vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -61.5%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +1162.5%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +429.3%
Contains more IronIron +407.9%
Contains more CopperCopper +768.3%
Contains more ZincZinc +242.3%
Contains more PhosphorusPhosphorus +354.5%
Contains more ManganeseManganese +385.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B2Vitamin B2 +696.3%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +122.4%
Contains more Vitamin B6Vitamin B6 +274.5%
Contains more FolateFolate +780%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Navy bean raw DV% diff.
Selenium 27.5µg 0.6µg 49%
Copper 0.041mg 0.356mg 35%
Folate 15µg 132µg 29%
Vitamin B1 0.063mg 0.39mg 27%
Magnesium 8mg 101mg 22%
Vitamin C 0mg 18.8mg 21%
Iron 0.38mg 1.93mg 19%
Manganese 0.084mg 0.408mg 14%
Vitamin B2 0.027mg 0.215mg 14%
Vitamin B6 0.051mg 0.191mg 11%
Phosphorus 22mg 100mg 11%
Vitamin B5 0.371mg 0.825mg 9%
Potassium 58mg 307mg 7%
Fiber 1.4g 6%
Zinc 0.26mg 0.89mg 6%
Protein 3.79g 6.15g 5%
Carbs 23.22g 13.05g 3%
Polyunsaturated fat 0.064g 0.407g 2%
Calories 112kcal 67kcal 2%
Vitamin E 0.13mg 1%
Calcium 8mg 15mg 1%
Choline 3.3mg 1%
Fats 0.16g 0.7g 1%
Vitamin B3 0.983mg 1.22mg 1%
Net carbs 21.82g 13.05g N/A
Sugar 0.1g N/A
Sodium 5mg 13mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.085g 0%
Monounsaturated fat 0.022g 0.052g 0%
Tryptophan 0.049mg 0.064mg 0%
Threonine 0.1mg 0.258mg 0%
Isoleucine 0.147mg 0.273mg 0%
Leucine 0.259mg 0.442mg 0%
Lysine 0.073mg 0.35mg 0%
Methionine 0.059mg 0.064mg 0%
Phenylalanine 0.184mg 0.31mg 0%
Valine 0.162mg 0.316mg 0%
Histidine 0.077mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +77.9%
Contains more ProteinProtein +62.3%
Contains more FatsFats +337.5%
Contains more OtherOther +265.4%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +535.9%

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. Navy bean raw - 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.