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  6. Couscous vs. Soybean

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, manganese, phosphorus, vitamin B2, magnesium, fiber, vitamin K, and vitamin B6.
  • 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.

Infographic

Couscous vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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

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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
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 Couscous Soybean 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%

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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +177.8%
Contains more WaterWater +16%
Contains more ProteinProtein +380.5%
Contains more FatsFats +5506.3%
Contains more OtherOther +634.6%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +8904.5%
Contains more Poly. FatPolyunsaturated fat +7812.5%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.