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Couscous vs Black gram - In-Depth Nutrition Comparison

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Important differences between Couscous and Black gram

  • Couscous has more Selenium, however Black gram has more Copper, Iron, Fiber, Manganese, Magnesium, Phosphorus, Folate, Zinc, and Potassium.
  • Black gram's daily need coverage for Copper is 104% more.
  • Couscous has 3 times more Selenium than Black gram. Couscous has 27.5µg of Selenium, while Black gram has 8.2µg.

The food varieties used in the comparison are Couscous, cooked and Mungo beans, mature seeds, raw.

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 -86.8%
Contains more Iron +1892.1%
Contains more Calcium +1625%
Contains more Potassium +1594.8%
Contains more Magnesium +3237.5%
Contains more Copper +2292.7%
Contains more Zinc +1188.5%
Contains more Phosphorus +1622.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains less Sodium -86.8%
Contains more Iron +1892.1%
Contains more Calcium +1625%
Contains more Potassium +1594.8%
Contains more Magnesium +3237.5%
Contains more Copper +2292.7%
Contains more Zinc +1188.5%
Contains more Phosphorus +1622.7%

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 B1 +333.3%
Contains more Vitamin B2 +840.7%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +451%
Contains more Folate +1340%
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 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +840.7%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +451%
Contains more Folate +1340%

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
36
Black gram
Mineral Summary Score
7
Couscous
149
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
151%
Black gram
Carbohydrates
23%
Couscous
59%
Black gram
Fats
1%
Couscous
8%
Black gram

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

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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Comparison summary

Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.1g)
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)

All nutrients comparison - raw data values

Nutrient Couscous Black gram Opinion
Calories 112 341 Black gram
Protein 3.79 25.21 Black gram
Fats 0.16 1.64 Black gram
Vitamin C 0 0
Carbs 23.22 58.99 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 7.57 Black gram
Calcium 8 138 Black gram
Potassium 58 983 Black gram
Magnesium 8 267 Black gram
Sugar 0.1 Black gram
Fiber 1.4 18.3 Black gram
Copper 0.041 0.981 Black gram
Zinc 0.26 3.35 Black gram
Starch
Phosphorus 22 379 Black gram
Sodium 5 38 Couscous
Vitamin A 0 23 Black gram
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.273 Black gram
Vitamin B2 0.027 0.254 Black gram
Vitamin B3 0.983 1.447 Black gram
Vitamin B5 0.371 0.906 Black gram
Vitamin B6 0.051 0.281 Black gram
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 15 216 Black gram
Trans Fat 0 Couscous
Saturated Fat 0.029 0.114 Couscous
Monounsaturated Fat 0.022 0.085 Black gram
Polyunsaturated fat 0.064 1.071 Black gram
Tryptophan 0.049 0.263 Black gram
Threonine 0.1 0.875 Black gram
Isoleucine 0.147 1.287 Black gram
Leucine 0.259 2.089 Black gram
Lysine 0.073 1.674 Black gram
Methionine 0.059 0.367 Black gram
Phenylalanine 0.184 1.473 Black gram
Valine 0.162 1.416 Black gram
Histidine 0.077 0.706 Black gram
Fructose

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/174259/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.