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Couscous vs Refried beans - In-Depth Nutrition Comparison

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Important differences between Couscous and Refried beans

  • Couscous has more Selenium, however Refried beans has more Iron, Phosphorus, Copper, Fiber, Manganese, Potassium, Vitamin C, and Magnesium.
  • Couscous's daily need coverage for Selenium is 39% more.
  • Couscous is lower in Sodium.

The food varieties used in the comparison are Couscous, cooked and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Couscous vs Refried beans infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -98.6%
Contains more Calcium +262.5%
Contains more Iron +278.9%
Contains more Magnesium +337.5%
Contains more Phosphorus +318.2%
Contains more Potassium +450%
Contains more Zinc +123.1%
Contains more Copper +214.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains less Sodium -98.6%
Contains more Calcium +262.5%
Contains more Iron +278.9%
Contains more Magnesium +337.5%
Contains more Phosphorus +318.2%
Contains more Potassium +450%
Contains more Zinc +123.1%
Contains more Copper +214.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +44.4%
Contains more Vitamin B3 +167.8%
Contains more Vitamin B5 +96.3%
Contains more Folate +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +192.6%
Contains more Vitamin B6 +102%
Contains more Vitamin K +2000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin E +44.4%
Contains more Vitamin B3 +167.8%
Contains more Vitamin B5 +96.3%
Contains more Folate +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +192.6%
Contains more Vitamin B6 +102%
Contains more Vitamin K +2000%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Refried beans
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Refried beans Opinion
Net carbs 21.82g 9.85g Couscous
Protein 3.79g 4.98g Refried beans
Fats 0.16g 2.01g Refried beans
Carbs 23.22g 13.55g Couscous
Calories 112kcal 90kcal Couscous
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 0.1g 0.54g Couscous
Fiber 1.4g 3.7g Refried beans
Calcium 8mg 29mg Refried beans
Iron 0.38mg 1.44mg Refried beans
Magnesium 8mg 35mg Refried beans
Phosphorus 22mg 92mg Refried beans
Potassium 58mg 319mg Refried beans
Sodium 5mg 370mg Couscous
Zinc 0.26mg 0.58mg Refried beans
Copper 0.041mg 0.129mg Refried beans
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.09mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.063mg 0.076mg Refried beans
Vitamin B2 0.027mg 0.079mg Refried beans
Vitamin B3 0.983mg 0.367mg Couscous
Vitamin B5 0.371mg 0.189mg Couscous
Vitamin B6 0.051mg 0.103mg Refried beans
Folate 15µg 11µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 2.1µg Refried beans
Tryptophan 0.049mg 0.065mg Refried beans
Threonine 0.1mg 0.231mg Refried beans
Isoleucine 0.147mg 0.242mg Refried beans
Leucine 0.259mg 0.438mg Refried beans
Lysine 0.073mg 0.377mg Refried beans
Methionine 0.059mg 0.083mg Refried beans
Phenylalanine 0.184mg 0.297mg Refried beans
Valine 0.162mg 0.287mg Refried beans
Histidine 0.077mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Couscous
Saturated Fat 0.029g 0.631g Couscous
Monounsaturated Fat 0.022g 0.601g Refried beans
Polyunsaturated fat 0.064g 0.543g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
10
Refried beans
Mineral Summary Score
7
Couscous
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
30%
Refried beans
Carbohydrates
23%
Couscous
14%
Refried beans
Fats
1%
Couscous
9%
Refried beans

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.602g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.