Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Couscous
  5. Compare
  6. Couscous vs. White beans

Couscous vs. White beans — In-Depth Nutrition Comparison

Compare

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.
Couscous
Couscous
2
:
8
White beans
White beans
Contains less Sodium -16.7%
Contains more Selenium +2015.4%
Contains more Calcium +1025%
Contains more Iron +873.7%
Contains more Magnesium +687.5%
Contains more Phosphorus +413.6%
Contains more Potassium +867.2%
Contains more Zinc +430.8%
Contains more Copper +600%
Contains more Manganese +657.1%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains less Sodium -16.7%
Contains more Selenium +2015.4%
Contains more Calcium +1025%
Contains more Iron +873.7%
Contains more Magnesium +687.5%
Contains more Phosphorus +413.6%
Contains more Potassium +867.2%
Contains more Zinc +430.8%
Contains more Copper +600%
Contains more Manganese +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.
Couscous
Couscous
2
:
6
White beans
White beans
Contains more Vitamin B3 +602.1%
Contains more Vitamin B5 +62%
Contains more Vitamin E +623.1%
Contains more Vitamin B1 +87.3%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B6 +82.4%
Contains more Folate +440%
Contains more Vitamin K +3400%
Couscous
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin B3 +602.1%
Contains more Vitamin B5 +62%
Contains more Vitamin E +623.1%
Contains more Vitamin B1 +87.3%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B6 +82.4%
Contains more Folate +440%
Contains more Vitamin K +3400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
White beans
White beans
Contains more Water +15%
Contains more Protein +156.7%
Contains more Fats +118.8%
Contains more Other +573.1%
Equal in Carbs - 25.09
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
White beans
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 Water +15%
Contains more Protein +156.7%
Contains more Fats +118.8%
Contains more Other +573.1%
Equal in Carbs - 25.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
White beans
White beans
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +40.9%
Contains more Polyunsaturated fat +137.5%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +40.9%
Contains more Polyunsaturated 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
Net carbs 21.82g 18.79g Couscous
Protein 3.79g 9.73g White beans
Fats 0.16g 0.35g White beans
Carbs 23.22g 25.09g White beans
Calories 112kcal 139kcal White beans
Sugar 0.1g 0.34g Couscous
Fiber 1.4g 6.3g White beans
Calcium 8mg 90mg White beans
Iron 0.38mg 3.7mg White beans
Magnesium 8mg 63mg White beans
Phosphorus 22mg 113mg White beans
Potassium 58mg 561mg White beans
Sodium 5mg 6mg Couscous
Zinc 0.26mg 1.38mg White beans
Copper 0.041mg 0.287mg White beans
Manganese 0.084mg 0.636mg White beans
Selenium 27.5µg 1.3µg Couscous
Vitamin E 0.13mg 0.94mg White beans
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
Folate 15µg 81µg White beans
Vitamin K 0.1µg 3.5µg 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
Saturated Fat 0.029g 0.091g Couscous
Monounsaturated Fat 0.022g 0.031g White beans
Polyunsaturated fat 0.064g 0.152g White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oat
Oat
White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans

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.