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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.

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 ~0IU
~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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Pinto 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 Pinto beans Opinion
Calories 112kcal 143kcal Pinto beans
Protein 3.79g 9.01g Pinto beans
Fats 0.16g 0.65g Pinto beans
Vitamin C 0mg 0.8mg Pinto beans
Net carbs 21.82g 17.22g Couscous
Carbs 23.22g 26.22g Pinto beans
Magnesium 8mg 50mg Pinto beans
Calcium 8mg 46mg Pinto beans
Potassium 58mg 436mg Pinto beans
Iron 0.38mg 2.09mg Pinto beans
Sugar 0.1g 0.34g Couscous
Fiber 1.4g 9g Pinto beans
Copper 0.041mg 0.219mg Pinto beans
Zinc 0.26mg 0.98mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 22mg 147mg Pinto beans
Sodium 5mg 1mg Pinto beans
Vitamin E 0.13mg 0.94mg Pinto beans
Manganese 0.084mg 0.453mg Pinto beans
Selenium 27.5µg 6.2µg Couscous
Vitamin B1 0.063mg 0.193mg Pinto beans
Vitamin B2 0.027mg 0.062mg Pinto beans
Vitamin B3 0.983mg 0.318mg Couscous
Vitamin B5 0.371mg 0.21mg Couscous
Vitamin B6 0.051mg 0.229mg Pinto beans
Vitamin K 0.1µg 3.5µg Pinto beans
Folate 15µg 172µg Pinto beans
Choline 3.3mg 35.3mg Pinto beans
Saturated Fat 0.029g 0.136g Couscous
Monounsaturated Fat 0.022g 0.133g Pinto beans
Polyunsaturated fat 0.064g 0.235g Pinto beans
Tryptophan 0.049mg 0.108mg Pinto beans
Threonine 0.1mg 0.331mg Pinto beans
Isoleucine 0.147mg 0.426mg Pinto beans
Leucine 0.259mg 0.765mg Pinto beans
Lysine 0.073mg 0.63mg Pinto beans
Methionine 0.059mg 0.117mg Pinto beans
Phenylalanine 0.184mg 0.531mg Pinto beans
Valine 0.162mg 0.519mg Pinto beans
Histidine 0.077mg 0.247mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pinto 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
24%
Pinto beans
Minerals Daily Need Coverage Score
22%
Couscous
42%
Pinto beans

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 26)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.107g)
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. 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.