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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 for 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
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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" 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous White beans DV% diff.
Selenium 27.5µg 1.3µg 48%
Iron 0.38mg 3.7mg 42%
Copper 0.041mg 0.287mg 27%
Manganese 0.084mg 0.636mg 24%
Fiber 1.4g 6.3g 20%
Folate 15µg 81µg 17%
Potassium 58mg 561mg 15%
Magnesium 8mg 63mg 13%
Phosphorus 22mg 113mg 13%
Protein 3.79g 9.73g 12%
Zinc 0.26mg 1.38mg 10%
Calcium 8mg 90mg 8%
Choline 3.3mg 35.1mg 6%
Vitamin B1 0.063mg 0.118mg 5%
Vitamin B3 0.983mg 0.14mg 5%
Vitamin E 0.13mg 0.94mg 5%
Vitamin B6 0.051mg 0.093mg 3%
Vitamin B5 0.371mg 0.229mg 3%
Vitamin K 0.1µg 3.5µg 3%
Polyunsaturated fat 0.064g 0.152g 1%
Calories 112kcal 139kcal 1%
Vitamin B2 0.027mg 0.046mg 1%
Carbs 23.22g 25.09g 1%
Fats 0.16g 0.35g 0%
Net carbs 21.82g 18.79g N/A
Sugar 0.1g 0.34g N/A
Sodium 5mg 6mg 0%
Saturated fat 0.029g 0.091g 0%
Monounsaturated fat 0.022g 0.031g 0%
Tryptophan 0.049mg 0.115mg 0%
Threonine 0.1mg 0.409mg 0%
Isoleucine 0.147mg 0.429mg 0%
Leucine 0.259mg 0.776mg 0%
Lysine 0.073mg 0.668mg 0%
Methionine 0.059mg 0.146mg 0%
Phenylalanine 0.184mg 0.526mg 0%
Valine 0.162mg 0.509mg 0%
Histidine 0.077mg 0.271mg 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
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%

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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. 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.