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  6. Couscous vs. Mung bean

Couscous vs. Mung bean — In-Depth Nutrition Comparison

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How are couscous and mung beans different?

  • Couscous is higher in selenium; however, mung beans are richer in folate, copper, iron, fiber, phosphorus, vitamin B1, magnesium, manganese, and potassium.
  • Daily need coverage for folate for mung beans is 153% higher.
  • Couscous contains 3 times more selenium than mung beans. While couscous contains 27.5µg of selenium, mung beans contain only 8.2µg.
  • Mung beans have a lower glycemic index (31) than couscous (65).

Couscous, cooked and Mung beans, mature seeds, raw are the varieties used in this article.

Infographic

Couscous vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +235.4%
Contains more MagnesiumMagnesium +2262.5%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +2048.3%
Contains more IronIron +1673.7%
Contains more CopperCopper +2195.1%
Contains more ZincZinc +930.8%
Contains more PhosphorusPhosphorus +1568.2%
Contains more ManganeseManganese +1132.1%

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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +292.3%
Contains more Vitamin B1Vitamin B1 +885.7%
Contains more Vitamin B2Vitamin B2 +763%
Contains more Vitamin B3Vitamin B3 +129%
Contains more Vitamin B5Vitamin B5 +414.8%
Contains more Vitamin B6Vitamin B6 +649%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +4066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Mung bean DV% diff.
Folate 15µg 625µg 153%
Copper 0.041mg 0.941mg 100%
Iron 0.38mg 6.74mg 80%
Fiber 1.4g 16.3g 60%
Phosphorus 22mg 367mg 49%
Vitamin B1 0.063mg 0.621mg 47%
Magnesium 8mg 189mg 43%
Manganese 0.084mg 1.035mg 41%
Protein 3.79g 23.86g 40%
Potassium 58mg 1246mg 35%
Selenium 27.5µg 8.2µg 35%
Vitamin B5 0.371mg 1.91mg 31%
Vitamin B6 0.051mg 0.382mg 25%
Zinc 0.26mg 2.68mg 22%
Choline 3.3mg 97.9mg 17%
Vitamin B2 0.027mg 0.233mg 16%
Carbs 23.22g 62.62g 13%
Calories 112kcal 347kcal 12%
Calcium 8mg 132mg 12%
Vitamin B3 0.983mg 2.251mg 8%
Vitamin K 0.1µg 9µg 7%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0.13mg 0.51mg 3%
Fats 0.16g 1.15g 2%
Polyunsaturated fat 0.064g 0.384g 2%
Vitamin A 0µg 6µg 1%
Saturated fat 0.029g 0.348g 1%
Protein per 100 calories 3.4g 6.9g N/A
Calories per 10 g protein 296kcal 145kcal N/A
Weight per 100 calories 89g 29g N/A
Net carbs 21.82g 46.32g N/A
Sugar 0.1g 6.6g N/A
Sodium 5mg 15mg 0%
Monounsaturated fat 0.022g 0.161g 0%
Tryptophan 0.049mg 0.26mg 0%
Threonine 0.1mg 0.782mg 0%
Isoleucine 0.147mg 1.008mg 0%
Leucine 0.259mg 1.847mg 0%
Lysine 0.073mg 1.664mg 0%
Methionine 0.059mg 0.286mg 0%
Phenylalanine 0.184mg 1.443mg 0%
Valine 0.162mg 1.237mg 0%
Histidine 0.077mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +701.9%
Contains more ProteinProtein +529.6%
Contains more FatsFats +618.8%
Contains more CarbsCarbs +169.7%
Contains more OtherOther +1176.9%

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 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +631.8%
Contains more Poly. FatPolyunsaturated fat +500%

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.