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  6. Couscous vs. Green beans

Couscous vs. Green beans — In-Depth Nutrition Comparison

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Important differences between couscous and green beans

  • Couscous has more selenium and vitamin B5; however, green beans have more vitamin K, vitamin A, vitamin C, manganese, fiber, and vitamin B2.
  • Couscous's daily need coverage for selenium is 50% more.
  • Couscous has 5 times more vitamin B5 than green beans. Couscous has 0.371mg of vitamin B5, while green beans have 0.074mg.
  • Couscous has a higher glycemic index than green beans.

The food varieties used in the comparison are Couscous, cooked and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Couscous vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more SeleniumSelenium +13650%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +151.7%
Contains more IronIron +71.1%
Contains more CopperCopper +39%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +239.3%
~equal in Zinc ~0.25mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +401.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +259.3%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +120%
Contains more CholineCholine +412.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.056mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Green beans DV% diff.
Selenium 27.5µg 0.2µg 50%
Vitamin K 0.1µg 47.9µg 40%
Vitamin C 0mg 9.7mg 11%
Manganese 0.084mg 0.285mg 9%
Fiber 1.4g 3.2g 7%
Vitamin B5 0.371mg 0.074mg 6%
Folate 15µg 33µg 5%
Vitamin B2 0.027mg 0.097mg 5%
Carbs 23.22g 7.88g 5%
Vitamin A 0µg 32µg 4%
Calories 112kcal 35kcal 4%
Calcium 8mg 44mg 4%
Protein 3.79g 1.89g 4%
Iron 0.38mg 0.65mg 3%
Potassium 58mg 146mg 3%
Copper 0.041mg 0.057mg 2%
Vitamin B3 0.983mg 0.614mg 2%
Magnesium 8mg 18mg 2%
Vitamin E 0.13mg 0.46mg 2%
Choline 3.3mg 16.9mg 2%
Polyunsaturated fat 0.064g 0.145g 1%
Vitamin B1 0.063mg 0.074mg 1%
Phosphorus 22mg 29mg 1%
Fats 0.16g 0.28g 0%
Net carbs 21.82g 4.68g N/A
Sugar 0.1g 3.63g N/A
Zinc 0.26mg 0.25mg 0%
Sodium 5mg 1mg 0%
Vitamin B6 0.051mg 0.056mg 0%
Saturated fat 0.029g 0.064g 0%
Monounsaturated fat 0.022g 0.011g 0%
Tryptophan 0.049mg 0.02mg 0%
Threonine 0.1mg 0.082mg 0%
Isoleucine 0.147mg 0.069mg 0%
Leucine 0.259mg 0.116mg 0%
Lysine 0.073mg 0.091mg 0%
Methionine 0.059mg 0.023mg 0%
Phenylalanine 0.184mg 0.069mg 0%
Valine 0.162mg 0.093mg 0%
Histidine 0.077mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +100.5%
Contains more CarbsCarbs +194.7%
Contains more FatsFats +75%
Contains more WaterWater +22.9%
Contains more OtherOther +180.8%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +126.6%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.