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  6. Couscous vs. French beans

Couscous vs. French beans — In-Depth Nutrition Comparison

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Important differences between couscous and french beans

  • Couscous has more selenium; however, french beans has more fiber, folate, manganese, phosphorus, magnesium, potassium, iron, copper, and vitamin B1.
  • Couscous's daily need coverage for selenium is 48% more.
  • Couscous has a higher glycemic index than french beans.

The food varieties used in the comparison are Couscous, cooked and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Couscous vs French 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.
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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +2191.7%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +687.5%
Contains more PotassiumPotassium +537.9%
Contains more IronIron +184.2%
Contains more CopperCopper +180.5%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +363.6%
Contains more ManganeseManganese +354.8%

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% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +67.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.3%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more FolateFolate +400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous French beans DV% diff.
Selenium 27.5µg 1.2µg 48%
Fiber 1.4g 9.4g 32%
Folate 15µg 75µg 15%
Manganese 0.084mg 0.382mg 13%
Phosphorus 22mg 102mg 11%
Magnesium 8mg 56mg 11%
Potassium 58mg 370mg 9%
Iron 0.38mg 1.08mg 9%
Copper 0.041mg 0.115mg 8%
Protein 3.79g 7.05g 7%
Calcium 8mg 63mg 6%
Vitamin B1 0.063mg 0.13mg 6%
Vitamin B6 0.051mg 0.105mg 4%
Vitamin B5 0.371mg 0.222mg 3%
Zinc 0.26mg 0.64mg 3%
Vitamin B3 0.983mg 0.546mg 3%
Vitamin B2 0.027mg 0.062mg 3%
Polyunsaturated fat 0.064g 0.453g 3%
Choline 3.3mg 1%
Calories 112kcal 129kcal 1%
Vitamin E 0.13mg 1%
Vitamin C 0mg 1.2mg 1%
Fats 0.16g 0.76g 1%
Carbs 23.22g 24.02g 0%
Net carbs 21.82g 14.62g N/A
Sugar 0.1g N/A
Sodium 5mg 6mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.083g 0%
Monounsaturated fat 0.022g 0.052g 0%
Tryptophan 0.049mg 0.083mg 0%
Threonine 0.1mg 0.297mg 0%
Isoleucine 0.147mg 0.311mg 0%
Leucine 0.259mg 0.563mg 0%
Lysine 0.073mg 0.484mg 0%
Methionine 0.059mg 0.106mg 0%
Phenylalanine 0.184mg 0.381mg 0%
Valine 0.162mg 0.369mg 0%
Histidine 0.077mg 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +86%
Contains more FatsFats +375%
Contains more OtherOther +515.4%
~equal in Carbs ~24.02g
~equal in Water ~66.57g

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains less Sat. FatSaturated fat -65.1%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +607.8%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.