Couscous vs. Soybean — In-Depth Nutrition Comparison

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How are couscous and soybeans different?

Couscous has more selenium; however, soybeans are richer in iron, copper, protein, manganese, phosphorus, vitamin B2, magnesium, fiber, and vitamin K.
Soybeans cover your daily need for iron 60% more than couscous.
Couscous has 4 times more selenium than soybeans. Couscous has 27.5µg of selenium, while soybeans have 7.3µg.
Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of soybeans is 14.

Couscous, cooked and Soybeans, mature cooked, boiled, without salt types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Couscous

Soybean

Contains more SeleniumSelenium

+276.7%

Contains more MagnesiumMagnesium	+975%
Contains more CalciumCalcium	+1175%
Contains more PotassiumPotassium	+787.9%
Contains more IronIron	+1252.6%
Contains more CopperCopper	+892.7%
Contains more ZincZinc	+342.3%
Contains more PhosphorusPhosphorus	+1013.6%
Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+881%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Couscous

Soybean

Contains more Vitamin B3Vitamin B3	+146.4%
Contains more Vitamin B5Vitamin B5	+107.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+169.2%
Contains more Vitamin B1Vitamin B1	+146%
Contains more Vitamin B2Vitamin B2	+955.6%
Contains more Vitamin B6Vitamin B6	+358.8%
Contains more Vitamin KVitamin K	+19100%
Contains more FolateFolate	+260%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.38mg	5.14mg	60%
Copper	0.041mg	0.407mg	41%
Selenium	27.5µg	7.3µg	37%
Polyunsaturated fat	0.064g	5.064g	33%
Phosphorus	22mg	245mg	32%
Manganese	0.084mg	0.824mg	32%
Protein	3.79g	18.21g	29%
Vitamin B2	0.027mg	0.285mg	20%
Magnesium	8mg	86mg	19%
Fiber	1.4g	6g	18%
Vitamin K	0.1µg	19.2µg	16%
Fats	0.16g	8.97g	14%
Vitamin B6	0.051mg	0.234mg	14%
Potassium	58mg	515mg	13%
Folate	15µg	54µg	10%
Calcium	8mg	102mg	9%
Zinc	0.26mg	1.15mg	8%
Vitamin B1	0.063mg	0.155mg	8%
Choline	3.3mg	47.5mg	8%
Saturated fat	0.029g	1.297g	6%
Carbs	23.22g	8.36g	5%
Monounsaturated fat	0.022g	1.981g	5%
Vitamin B3	0.983mg	0.399mg	4%
Vitamin B5	0.371mg	0.179mg	4%
Calories	112kcal	172kcal	3%
Vitamin C	0mg	1.7mg	2%
Vitamin E	0.13mg	0.35mg	1%
Protein per 100 calories	3.4g	11g	N/A
Calories per 10 g protein	296kcal	94kcal	N/A
Weight per 100 calories	89g	58g	N/A
Unsaturated / Saturated Fat ratio	3	5.4	N/A
Net carbs	21.82g	2.36g	N/A
Sugar	0.1g	3g	N/A
Sodium	5mg	1mg	0%
Tryptophan	0.049mg	0.242mg	0%
Threonine	0.1mg	0.723mg	0%
Isoleucine	0.147mg	0.807mg	0%
Leucine	0.259mg	1.355mg	0%
Lysine	0.073mg	1.108mg	0%
Methionine	0.059mg	0.224mg	0%
Phenylalanine	0.184mg	0.869mg	0%
Valine	0.162mg	0.831mg	0%
Histidine	0.077mg	0.449mg	0%