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  6. Couscous vs. Mung beans

Couscous vs. Mung beans — In-Depth Nutrition Comparison

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Significant differences between Couscous and Mung beans

  • Couscous has more Selenium, however, Mung beans are richer in Folate, Fiber, Copper, Iron, Phosphorus, Magnesium, Manganese, Vitamin B1, and Potassium.
  • Couscous covers your daily Selenium needs 45% more than Mung beans.

Specific food types used in this comparison are Couscous, cooked and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Couscous vs Mung 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more SeleniumSelenium +1000%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +358.6%
Contains more IronIron +268.4%
Contains more CopperCopper +280.5%
Contains more ZincZinc +223.1%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +254.8%

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 3.3% 1.4% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin B3Vitamin B3 +70.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15.4%
Contains more Vitamin B1Vitamin B1 +160.3%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +960%
Contains more CholineCholine +790.9%
~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
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more CarbsCarbs +21.3%
Contains more ProteinProtein +85.2%
Contains more FatsFats +137.5%
Contains more OtherOther +203.8%
~equal in Water ~72.66g

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
39% 18% 43%
Saturated Fat: Sat. Fat 0.116 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains less Sat. FatSaturated Fat -75%
Contains more Mono. FatMonounsaturated Fat +145.5%
Contains more Poly. FatPolyunsaturated fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Mung beans Opinion
Calories 112kcal 105kcal Couscous
Protein 3.79g 7.02g Mung beans
Fats 0.16g 0.38g Mung beans
Vitamin C 0mg 1mg Mung beans
Net carbs 21.82g 11.55g Couscous
Carbs 23.22g 19.15g Couscous
Magnesium 8mg 48mg Mung beans
Calcium 8mg 27mg Mung beans
Potassium 58mg 266mg Mung beans
Iron 0.38mg 1.4mg Mung beans
Sugar 0.1g 2g Couscous
Fiber 1.4g 7.6g Mung beans
Copper 0.041mg 0.156mg Mung beans
Zinc 0.26mg 0.84mg Mung beans
Phosphorus 22mg 99mg Mung beans
Sodium 5mg 2mg Mung beans
Vitamin A 0IU 24IU Mung beans
Vitamin A 0µg 1µg Mung beans
Vitamin E 0.13mg 0.15mg Mung beans
Manganese 0.084mg 0.298mg Mung beans
Selenium 27.5µg 2.5µg Couscous
Vitamin B1 0.063mg 0.164mg Mung beans
Vitamin B2 0.027mg 0.061mg Mung beans
Vitamin B3 0.983mg 0.577mg Couscous
Vitamin B5 0.371mg 0.41mg Mung beans
Vitamin B6 0.051mg 0.067mg Mung beans
Vitamin K 0.1µg 2.7µg Mung beans
Folate 15µg 159µg Mung beans
Choline 3.3mg 29.4mg Mung beans
Saturated Fat 0.029g 0.116g Couscous
Monounsaturated Fat 0.022g 0.054g Mung beans
Polyunsaturated fat 0.064g 0.128g Mung beans
Tryptophan 0.049mg 0.076mg Mung beans
Threonine 0.1mg 0.23mg Mung beans
Isoleucine 0.147mg 0.297mg Mung beans
Leucine 0.259mg 0.544mg Mung beans
Lysine 0.073mg 0.49mg Mung beans
Methionine 0.059mg 0.084mg Mung beans
Phenylalanine 0.184mg 0.425mg Mung beans
Valine 0.162mg 0.364mg Mung beans
Histidine 0.077mg 0.205mg Mung beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Mung beans
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
20%
Mung beans
Minerals Daily Need Coverage Score
22%
Couscous
29%
Mung beans

Comparison summary

Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 23)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Mung beans
Mung beans is relatively richer in minerals
Which food is richer in vitamins?
Mung beans
Mung beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.087g)
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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.