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  6. Couscous vs. Chickpeas

Couscous vs. Chickpeas — In-Depth Nutrition Comparison

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What are the main differences between Couscous and Chickpeas?

  • Couscous is richer in Selenium, while Chickpeas is higher in Manganese, Folate, Copper, Iron, Fiber, Phosphorus, Zinc, Magnesium, and Choline.
  • Couscous's daily need coverage for Selenium is 43% higher.

We used Couscous, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Couscous vs Chickpeas 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +643.2%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +401.7%
Contains more IronIron +660.5%
Contains more CopperCopper +758.5%
Contains more ZincZinc +488.5%
Contains more PhosphorusPhosphorus +663.6%
Contains more ManganeseManganese +1126.2%

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 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +29.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +84.1%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin KVitamin K +3900%
Contains more FolateFolate +1046.7%
Contains more CholineCholine +1197%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +20.5%
Contains more ProteinProtein +133.8%
Contains more FatsFats +1518.8%
Contains more CarbsCarbs +18.1%
Contains more OtherOther +253.8%

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
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated Fat -89.2%
Contains more Mono. FatMonounsaturated Fat +2550%
Contains more Poly. FatPolyunsaturated fat +1706.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Chickpeas
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Chickpeas Opinion
Calories 112kcal 164kcal Chickpeas
Protein 3.79g 8.86g Chickpeas
Fats 0.16g 2.59g Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Net carbs 21.82g 19.82g Couscous
Carbs 23.22g 27.42g Chickpeas
Magnesium 8mg 48mg Chickpeas
Calcium 8mg 49mg Chickpeas
Potassium 58mg 291mg Chickpeas
Iron 0.38mg 2.89mg Chickpeas
Sugar 0.1g 4.8g Couscous
Fiber 1.4g 7.6g Chickpeas
Copper 0.041mg 0.352mg Chickpeas
Zinc 0.26mg 1.53mg Chickpeas
Phosphorus 22mg 168mg Chickpeas
Sodium 5mg 7mg Couscous
Vitamin A 0IU 27IU Chickpeas
Vitamin A 0µg 1µg Chickpeas
Vitamin E 0.13mg 0.35mg Chickpeas
Manganese 0.084mg 1.03mg Chickpeas
Selenium 27.5µg 3.7µg Couscous
Vitamin B1 0.063mg 0.116mg Chickpeas
Vitamin B2 0.027mg 0.063mg Chickpeas
Vitamin B3 0.983mg 0.526mg Couscous
Vitamin B5 0.371mg 0.286mg Couscous
Vitamin B6 0.051mg 0.139mg Chickpeas
Vitamin K 0.1µg 4µg Chickpeas
Folate 15µg 172µg Chickpeas
Choline 3.3mg 42.8mg Chickpeas
Saturated Fat 0.029g 0.269g Couscous
Monounsaturated Fat 0.022g 0.583g Chickpeas
Polyunsaturated fat 0.064g 1.156g Chickpeas
Tryptophan 0.049mg 0.085mg Chickpeas
Threonine 0.1mg 0.329mg Chickpeas
Isoleucine 0.147mg 0.38mg Chickpeas
Leucine 0.259mg 0.631mg Chickpeas
Lysine 0.073mg 0.593mg Chickpeas
Methionine 0.059mg 0.116mg Chickpeas
Phenylalanine 0.184mg 0.475mg Chickpeas
Valine 0.162mg 0.372mg Chickpeas
Histidine 0.077mg 0.244mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
21%
Chickpeas
Minerals Daily Need Coverage Score
22%
Couscous
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.7g)
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 - 0.24g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 29)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.3)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.