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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 are higher in manganese, folate, copper, iron, fiber, phosphorus, zinc, magnesium, and choline.
  • Couscous's daily need coverage for selenium is 43% higher.
  • Couscous has a higher glycemic index (65) than chickpeas (36).

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Chickpeas DV% diff.
Selenium 27.5µg 3.7µg 43%
Manganese 0.084mg 1.03mg 41%
Folate 15µg 172µg 39%
Copper 0.041mg 0.352mg 35%
Iron 0.38mg 2.89mg 31%
Fiber 1.4g 7.6g 25%
Phosphorus 22mg 168mg 21%
Zinc 0.26mg 1.53mg 12%
Protein 3.79g 8.86g 10%
Magnesium 8mg 48mg 10%
Potassium 58mg 291mg 7%
Vitamin B6 0.051mg 0.139mg 7%
Choline 3.3mg 42.8mg 7%
Polyunsaturated fat 0.064g 1.156g 7%
Fats 0.16g 2.59g 4%
Calcium 8mg 49mg 4%
Vitamin B1 0.063mg 0.116mg 4%
Calories 112kcal 164kcal 3%
Vitamin B2 0.027mg 0.063mg 3%
Vitamin B3 0.983mg 0.526mg 3%
Vitamin K 0.1µg 4µg 3%
Vitamin B5 0.371mg 0.286mg 2%
Vitamin C 0mg 1.3mg 1%
Carbs 23.22g 27.42g 1%
Vitamin E 0.13mg 0.35mg 1%
Saturated fat 0.029g 0.269g 1%
Monounsaturated fat 0.022g 0.583g 1%
Protein per 100 calories 3.4g 5.4g N/A
Calories per 10 g protein 296kcal 185kcal N/A
Weight per 100 calories 89g 61g N/A
Unsaturated / Saturated Fat ratio 3 6.5 N/A
Net carbs 21.82g 19.82g N/A
Sugar 0.1g 4.8g N/A
Sodium 5mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.049mg 0.085mg 0%
Threonine 0.1mg 0.329mg 0%
Isoleucine 0.147mg 0.38mg 0%
Leucine 0.259mg 0.631mg 0%
Lysine 0.073mg 0.593mg 0%
Methionine 0.059mg 0.116mg 0%
Phenylalanine 0.184mg 0.475mg 0%
Valine 0.162mg 0.372mg 0%
Histidine 0.077mg 0.244mg 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
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%

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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. 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.