Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Couscous
  5. Compare
  6. Couscous vs. Chickpea raw

Couscous vs. Chickpea raw — In-Depth Nutrition Comparison

Compare

A recap on differences between couscous and chickpea raw

  • Couscous is higher in selenium, yet chickpea raw is higher in manganese, folate, copper, iron, fiber, vitamin B6, vitamin B1, phosphorus, and vitamin B5.
  • Chickpea raw covers your daily manganese needs 923% more than couscous.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Couscous, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Couscous vs Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +612.5%
Contains more PotassiumPotassium +1137.9%
Contains more IronIron +1034.2%
Contains more CopperCopper +1500%
Contains more ZincZinc +961.5%
Contains more PhosphorusPhosphorus +1045.5%
Contains more ManganeseManganese +25264.3%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +530.8%
Contains more Vitamin B1Vitamin B1 +657.1%
Contains more Vitamin B2Vitamin B2 +685.2%
Contains more Vitamin B3Vitamin B3 +56.8%
Contains more Vitamin B5Vitamin B5 +328%
Contains more Vitamin B6Vitamin B6 +949%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +3613.3%
Contains more CholineCholine +2909.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Chickpea raw DV% diff.
Manganese 0.084mg 21.306mg 923%
Folate 15µg 557µg 136%
Copper 0.041mg 0.656mg 68%
Selenium 27.5µg 0µg 50%
Iron 0.38mg 4.31mg 49%
Fiber 1.4g 12.2g 43%
Vitamin B6 0.051mg 0.535mg 37%
Vitamin B1 0.063mg 0.477mg 35%
Phosphorus 22mg 252mg 33%
Protein 3.79g 20.47g 33%
Vitamin B5 0.371mg 1.588mg 24%
Zinc 0.26mg 2.76mg 23%
Potassium 58mg 718mg 19%
Polyunsaturated fat 0.064g 2.731g 18%
Magnesium 8mg 79mg 17%
Choline 3.3mg 99.3mg 17%
Vitamin B2 0.027mg 0.212mg 14%
Calories 112kcal 378kcal 13%
Carbs 23.22g 62.95g 13%
Fats 0.16g 6.04g 9%
Vitamin K 0.1µg 9µg 7%
Vitamin E 0.13mg 0.82mg 5%
Calcium 8mg 57mg 5%
Vitamin C 0mg 4mg 4%
Saturated fat 0.029g 0.603g 3%
Monounsaturated fat 0.022g 1.377g 3%
Vitamin B3 0.983mg 1.541mg 3%
Sodium 5mg 24mg 1%
Net carbs 21.82g 50.75g N/A
Sugar 0.1g 10.7g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.049mg 0.2mg 0%
Threonine 0.1mg 0.766mg 0%
Isoleucine 0.147mg 0.882mg 0%
Leucine 0.259mg 1.465mg 0%
Lysine 0.073mg 1.377mg 0%
Methionine 0.059mg 0.27mg 0%
Phenylalanine 0.184mg 1.103mg 0%
Valine 0.162mg 0.865mg 0%
Histidine 0.077mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +844.9%
Contains more ProteinProtein +440.1%
Contains more FatsFats +3675%
Contains more CarbsCarbs +171.1%
Contains more OtherOther +1000%

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 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +6159.1%
Contains more Poly. FatPolyunsaturated fat +4167.2%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.