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  6. Couscous vs. Pinto beans

Couscous vs. Pinto beans — In-Depth Nutrition Comparison

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Important differences between couscous and pinto beans

  • Couscous has more selenium; however, pinto beans has more folate, fiber, iron, copper, phosphorus, manganese, vitamin B6, potassium, and vitamin B1.
  • Pinto beans's daily need coverage for folate is 39% more.
  • Couscous has 4 times more selenium than pinto beans. Couscous has 27.5µg of selenium, while pinto beans has 6.2µg.
  • Couscous has a higher glycemic index than pinto beans.

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

Infographic

Couscous vs Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more SeleniumSelenium +343.5%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +651.7%
Contains more IronIron +450%
Contains more CopperCopper +434.1%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +568.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +439.3%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin B3Vitamin B3 +209.1%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +623.1%
Contains more Vitamin B1Vitamin B1 +206.3%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B6Vitamin B6 +349%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +1046.7%
Contains more CholineCholine +969.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Pinto beans DV% diff.
Selenium 27.5µg 6.2µg 39%
Folate 15µg 172µg 39%
Fiber 1.4g 9g 30%
Iron 0.38mg 2.09mg 21%
Copper 0.041mg 0.219mg 20%
Phosphorus 22mg 147mg 18%
Manganese 0.084mg 0.453mg 16%
Vitamin B6 0.051mg 0.229mg 14%
Vitamin B1 0.063mg 0.193mg 11%
Potassium 58mg 436mg 11%
Protein 3.79g 9.01g 10%
Magnesium 8mg 50mg 10%
Zinc 0.26mg 0.98mg 7%
Starch 15.15g 6%
Choline 3.3mg 35.3mg 6%
Vitamin E 0.13mg 0.94mg 5%
Calcium 8mg 46mg 4%
Vitamin B3 0.983mg 0.318mg 4%
Vitamin B2 0.027mg 0.062mg 3%
Vitamin K 0.1µg 3.5µg 3%
Vitamin B5 0.371mg 0.21mg 3%
Calories 112kcal 143kcal 2%
Carbs 23.22g 26.22g 1%
Vitamin C 0mg 0.8mg 1%
Fats 0.16g 0.65g 1%
Polyunsaturated fat 0.064g 0.235g 1%
Net carbs 21.82g 17.22g N/A
Sugar 0.1g 0.34g N/A
Sodium 5mg 1mg 0%
Saturated fat 0.029g 0.136g 0%
Monounsaturated fat 0.022g 0.133g 0%
Tryptophan 0.049mg 0.108mg 0%
Threonine 0.1mg 0.331mg 0%
Isoleucine 0.147mg 0.426mg 0%
Leucine 0.259mg 0.765mg 0%
Lysine 0.073mg 0.63mg 0%
Methionine 0.059mg 0.117mg 0%
Phenylalanine 0.184mg 0.531mg 0%
Valine 0.162mg 0.519mg 0%
Histidine 0.077mg 0.247mg 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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more WaterWater +15.3%
Contains more ProteinProtein +137.7%
Contains more FatsFats +306.3%
Contains more CarbsCarbs +12.9%
Contains more OtherOther +350%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +504.5%
Contains more Poly. FatPolyunsaturated fat +267.2%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.