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  6. Couscous vs. Green bean raw

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

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Differences between couscous and green bean raw

  • Couscous has more selenium, while green bean raw has more vitamin K, vitamin A, vitamin C, iron, vitamin B6, vitamin B2, manganese, and fiber.
  • Couscous's daily need coverage for selenium is 49% higher.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of couscous is 65.

The food types used in this comparison are Couscous, cooked and Beans, snap, green, raw.

Infographic

Couscous vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +263.8%
Contains more IronIron +171.1%
Contains more CopperCopper +68.3%
Contains more PhosphorusPhosphorus +72.7%
Contains more ManganeseManganese +157.1%
~equal in Zinc ~0.24mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B3Vitamin B3 +33.9%
Contains more Vitamin B5Vitamin B5 +64.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin B1Vitamin B1 +30.2%
Contains more Vitamin B2Vitamin B2 +285.2%
Contains more Vitamin B6Vitamin B6 +176.5%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +120%
Contains more CholineCholine +363.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Green bean raw DV% diff.
Selenium 27.5µg 0.6µg 49%
Vitamin K 0.1µg 43µg 36%
Vitamin C 0mg 12.2mg 14%
Iron 0.38mg 1.03mg 8%
Vitamin B6 0.051mg 0.141mg 7%
Vitamin B2 0.027mg 0.104mg 6%
Manganese 0.084mg 0.216mg 6%
Potassium 58mg 211mg 5%
Carbs 23.22g 6.97g 5%
Fiber 1.4g 2.7g 5%
Folate 15µg 33µg 5%
Magnesium 8mg 25mg 4%
Vitamin A 0µg 35µg 4%
Protein 3.79g 1.83g 4%
Calories 112kcal 31kcal 4%
Calcium 8mg 37mg 3%
Copper 0.041mg 0.069mg 3%
Vitamin B5 0.371mg 0.225mg 3%
Vitamin B3 0.983mg 0.734mg 2%
Choline 3.3mg 15.3mg 2%
Vitamin B1 0.063mg 0.082mg 2%
Vitamin E 0.13mg 0.41mg 2%
Fructose 1.39g 2%
Phosphorus 22mg 38mg 2%
Fats 0.16g 0.22g 0%
Net carbs 21.82g 4.27g N/A
Sugar 0.1g 3.26g N/A
Zinc 0.26mg 0.24mg 0%
Starch 0.88g 0%
Sodium 5mg 6mg 0%
Saturated fat 0.029g 0.05g 0%
Monounsaturated fat 0.022g 0.01g 0%
Polyunsaturated fat 0.064g 0.113g 0%
Tryptophan 0.049mg 0.019mg 0%
Threonine 0.1mg 0.079mg 0%
Isoleucine 0.147mg 0.066mg 0%
Leucine 0.259mg 0.112mg 0%
Lysine 0.073mg 0.088mg 0%
Methionine 0.059mg 0.022mg 0%
Phenylalanine 0.184mg 0.067mg 0%
Valine 0.162mg 0.09mg 0%
Histidine 0.077mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +107.1%
Contains more CarbsCarbs +233.1%
Contains more FatsFats +37.5%
Contains more WaterWater +24.5%
Contains more OtherOther +153.8%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -42%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +76.6%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.