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Couscous vs Black gram - In-Depth Nutrition Comparison

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Summary of differences between Couscous and Black gram

  • Couscous has more Selenium, however Black gram is higher in Fiber, Folate, Phosphorus, Iron, Manganese, Magnesium, Copper, Vitamin B1, and Zinc.
  • Couscous covers your daily need of Selenium 45% more than Black gram.

These are the specific foods used in this comparison Couscous, cooked and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Couscous vs Black gram 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 -28.6%
Contains more Iron +360.5%
Contains more Calcium +562.5%
Contains more Potassium +298.3%
Contains more Magnesium +687.5%
Contains more Copper +239%
Contains more Zinc +219.2%
Contains more Phosphorus +609.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains less Sodium -28.6%
Contains more Iron +360.5%
Contains more Calcium +562.5%
Contains more Potassium +298.3%
Contains more Magnesium +687.5%
Contains more Copper +239%
Contains more Zinc +219.2%
Contains more Phosphorus +609.1%

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 E +15.4%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +13.7%
Contains more Vitamin K +2600%
Contains more Folate +526.7%
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 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +13.7%
Contains more Vitamin K +2600%
Contains more Folate +526.7%

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 Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Black gram Opinion
Calories 112kcal 105kcal Couscous
Protein 3.79g 7.54g Black gram
Fats 0.16g 0.55g Black gram
Vitamin C 0mg 1mg Black gram
Net carbs 21.82g 11.94g Couscous
Carbs 23.22g 18.34g Couscous
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.38mg 1.75mg Black gram
Calcium 8mg 53mg Black gram
Potassium 58mg 231mg Black gram
Magnesium 8mg 63mg Black gram
Sugar 0.1g 2.01g Couscous
Fiber 1.4g 6.4g Black gram
Copper 0.041mg 0.139mg Black gram
Zinc 0.26mg 0.83mg Black gram
Starch g g
Phosphorus 22mg 156mg Black gram
Sodium 5mg 7mg Couscous
Vitamin A 0IU 31IU Black gram
Vitamin E 0.13mg 0.15mg Black gram
Vitamin D 0µg 0µg
Vitamin B1 0.063mg 0.15mg Black gram
Vitamin B2 0.027mg 0.075mg Black gram
Vitamin B3 0.983mg 1.5mg Black gram
Vitamin B5 0.371mg 0.433mg Black gram
Vitamin B6 0.051mg 0.058mg Black gram
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 2.7µg Black gram
Folate 15µg 94µg Black gram
Trans Fat g 0g Couscous
Saturated Fat 0.029g 0.038g Couscous
Monounsaturated Fat 0.022g 0.029g Black gram
Polyunsaturated fat 0.064g 0.359g Black gram
Tryptophan 0.049mg 0.078mg Black gram
Threonine 0.1mg 0.262mg Black gram
Isoleucine 0.147mg 0.385mg Black gram
Leucine 0.259mg 0.625mg Black gram
Lysine 0.073mg 0.5mg Black gram
Methionine 0.059mg 0.11mg Black gram
Phenylalanine 0.184mg 0.44mg Black gram
Valine 0.162mg 0.423mg Black gram
Histidine 0.077mg 0.211mg Black gram
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
17
Black gram
Mineral Summary Score
7
Couscous
35
Black gram

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
45%
Black gram
Carbohydrates
23%
Couscous
18%
Black gram
Fats
1%
Couscous
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.