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  6. Couscous vs. Fava beans

Couscous vs. Fava beans — In-Depth Nutrition Comparison

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Important differences between Couscous and Fava beans

  • Couscous has more Selenium, however, Fava beans has more Copper, Folate, Fiber, Phosphorus, Manganese, Iron, Magnesium, Zinc, and Potassium.
  • Couscous's daily need coverage for Selenium is 45% more.

The food varieties used in the comparison are Couscous, cooked and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Couscous vs Fava beans 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.
Couscous
Couscous
1
:
8
Fava beans
Fava beans
Contains more Selenium +957.7%
Contains more Calcium +350%
Contains more Iron +294.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +468.2%
Contains more Potassium +362.1%
Contains more Zinc +288.5%
Contains more Copper +531.7%
Contains more Manganese +401.2%
Equal in Sodium - 5
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Selenium +957.7%
Contains more Calcium +350%
Contains more Iron +294.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +468.2%
Contains more Potassium +362.1%
Contains more Zinc +288.5%
Contains more Copper +531.7%
Contains more Manganese +401.2%
Equal in Sodium - 5

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.
Couscous
Couscous
3
:
7
Fava beans
Fava beans
Contains more Vitamin E +550%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +136.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54%
Contains more Vitamin B2 +229.6%
Contains more Vitamin B6 +41.2%
Contains more Folate +593.3%
Contains more Vitamin K +2800%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
Contains more Vitamin E +550%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +136.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54%
Contains more Vitamin B2 +229.6%
Contains more Vitamin B6 +41.2%
Contains more Folate +593.3%
Contains more Vitamin K +2800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Fava beans
Fava beans
Contains more Carbs +18.2%
Contains more Protein +100.5%
Contains more Fats +150%
Contains more Other +211.5%
Equal in Water - 71.54
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more Carbs +18.2%
Contains more Protein +100.5%
Contains more Fats +150%
Contains more Other +211.5%
Equal in Water - 71.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Fava beans
Fava beans
Contains less Saturated Fat -56.1%
Contains more Monounsaturated Fat +259.1%
Contains more Polyunsaturated fat +156.3%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains less Saturated Fat -56.1%
Contains more Monounsaturated Fat +259.1%
Contains more Polyunsaturated fat +156.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Fava beans Opinion
Net carbs 21.82g 14.25g Couscous
Protein 3.79g 7.6g Fava beans
Fats 0.16g 0.4g Fava beans
Carbs 23.22g 19.65g Couscous
Calories 112kcal 110kcal Couscous
Sugar 0.1g 1.82g Couscous
Fiber 1.4g 5.4g Fava beans
Calcium 8mg 36mg Fava beans
Iron 0.38mg 1.5mg Fava beans
Magnesium 8mg 43mg Fava beans
Phosphorus 22mg 125mg Fava beans
Potassium 58mg 268mg Fava beans
Sodium 5mg 5mg
Zinc 0.26mg 1.01mg Fava beans
Copper 0.041mg 0.259mg Fava beans
Manganese 0.084mg 0.421mg Fava beans
Selenium 27.5µg 2.6µg Couscous
Vitamin A 0IU 15IU Fava beans
Vitamin A RAE 0µg 1µg Fava beans
Vitamin E 0.13mg 0.02mg Couscous
Vitamin C 0mg 0.3mg Fava beans
Vitamin B1 0.063mg 0.097mg Fava beans
Vitamin B2 0.027mg 0.089mg Fava beans
Vitamin B3 0.983mg 0.711mg Couscous
Vitamin B5 0.371mg 0.157mg Couscous
Vitamin B6 0.051mg 0.072mg Fava beans
Folate 15µg 104µg Fava beans
Vitamin K 0.1µg 2.9µg Fava beans
Tryptophan 0.049mg 0.072mg Fava beans
Threonine 0.1mg 0.27mg Fava beans
Isoleucine 0.147mg 0.306mg Fava beans
Leucine 0.259mg 0.572mg Fava beans
Lysine 0.073mg 0.486mg Fava beans
Methionine 0.059mg 0.062mg Fava beans
Phenylalanine 0.184mg 0.321mg Fava beans
Valine 0.162mg 0.338mg Fava beans
Histidine 0.077mg 0.193mg Fava beans
Saturated Fat 0.029g 0.066g Couscous
Monounsaturated Fat 0.022g 0.079g Fava beans
Polyunsaturated fat 0.064g 0.164g Fava beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Fava beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Fava beans
Minerals Daily Need Coverage Score
22%
Couscous
36%
Fava beans

Comparison summary

Which food is richer in minerals?
Fava beans
Fava beans is relatively richer in minerals
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $1.3)
Which food is richer in vitamins?
Fava beans
Fava beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 14)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.