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  6. Couscous vs. White beans

Couscous vs. White beans — In-Depth Nutrition Comparison

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How are Couscous and White beans different?

  • Couscous is higher in Selenium, however, White beans is richer in Iron, Copper, Manganese, Fiber, Folate, Potassium, Magnesium, Phosphorus, and Zinc.
  • Daily need coverage for Selenium from Couscous is 48% higher.

Couscous, cooked and Beans, white, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Couscous vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +2015.4%
Contains more MagnesiumMagnesium +687.5%
Contains more CalciumCalcium +1025%
Contains more PotassiumPotassium +867.2%
Contains more IronIron +873.7%
Contains more CopperCopper +600%
Contains more ZincZinc +430.8%
Contains more PhosphorusPhosphorus +413.6%
Contains more ManganeseManganese +657.1%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin B3Vitamin B3 +602.1%
Contains more Vitamin B5Vitamin B5 +62%
Contains more Vitamin EVitamin E +623.1%
Contains more Vitamin B1Vitamin B1 +87.3%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B6Vitamin B6 +82.4%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +440%
Contains more CholineCholine +963.6%
~equal in Vitamin C ~0mg
~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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more WaterWater +15%
Contains more ProteinProtein +156.7%
Contains more FatsFats +118.8%
Contains more OtherOther +573.1%
~equal in Carbs ~25.09g

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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated Fat -68.1%
Contains more Mono. FatMonounsaturated Fat +40.9%
Contains more Poly. FatPolyunsaturated fat +137.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous White beans
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous White beans Opinion
Calories 112kcal 139kcal White beans
Protein 3.79g 9.73g White beans
Fats 0.16g 0.35g White beans
Net carbs 21.82g 18.79g Couscous
Carbs 23.22g 25.09g White beans
Magnesium 8mg 63mg White beans
Calcium 8mg 90mg White beans
Potassium 58mg 561mg White beans
Iron 0.38mg 3.7mg White beans
Sugar 0.1g 0.34g Couscous
Fiber 1.4g 6.3g White beans
Copper 0.041mg 0.287mg White beans
Zinc 0.26mg 1.38mg White beans
Phosphorus 22mg 113mg White beans
Sodium 5mg 6mg Couscous
Vitamin E 0.13mg 0.94mg White beans
Manganese 0.084mg 0.636mg White beans
Selenium 27.5µg 1.3µg Couscous
Vitamin B1 0.063mg 0.118mg White beans
Vitamin B2 0.027mg 0.046mg White beans
Vitamin B3 0.983mg 0.14mg Couscous
Vitamin B5 0.371mg 0.229mg Couscous
Vitamin B6 0.051mg 0.093mg White beans
Vitamin K 0.1µg 3.5µg White beans
Folate 15µg 81µg White beans
Choline 3.3mg 35.1mg White beans
Saturated Fat 0.029g 0.091g Couscous
Monounsaturated Fat 0.022g 0.031g White beans
Polyunsaturated fat 0.064g 0.152g White beans
Tryptophan 0.049mg 0.115mg White beans
Threonine 0.1mg 0.409mg White beans
Isoleucine 0.147mg 0.429mg White beans
Leucine 0.259mg 0.776mg White beans
Lysine 0.073mg 0.668mg White beans
Methionine 0.059mg 0.146mg White beans
Phenylalanine 0.184mg 0.526mg White beans
Valine 0.162mg 0.509mg White beans
Histidine 0.077mg 0.271mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous White 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
14%
White beans
Minerals Daily Need Coverage Score
22%
Couscous
53%
White beans

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 65)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.3)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.062g)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.