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  6. Couscous vs. Winged beans

Couscous vs. Winged beans — In-Depth Nutrition Comparison

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A recap on differences between Couscous and Winged beans

  • Couscous is higher in Selenium, yet Winged beans is higher in Copper, Iron, Manganese, Vitamin B1, Phosphorus, Calcium, Magnesium, Zinc, and Vitamin B2.
  • Winged beans covers your daily Copper needs 81% more than Couscous.
  • Couscous contains 9 times more Selenium than Winged beans. While Couscous contains 27.5µg of Selenium, Winged beans contains only 2.9µg.

Food varieties used in this article are Couscous, cooked and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Couscous vs Winged 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
Winged beans
Winged beans
Contains less Sodium -61.5%
Contains more Selenium +848.3%
Contains more Calcium +1675%
Contains more Iron +1039.5%
Contains more Magnesium +575%
Contains more Phosphorus +595.5%
Contains more Potassium +382.8%
Contains more Zinc +453.8%
Contains more Copper +1785.4%
Contains more Manganese +1327.4%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -61.5%
Contains more Selenium +848.3%
Contains more Calcium +1675%
Contains more Iron +1039.5%
Contains more Magnesium +575%
Contains more Phosphorus +595.5%
Contains more Potassium +382.8%
Contains more Zinc +453.8%
Contains more Copper +1785.4%
Contains more Manganese +1327.4%

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
6
:
2
Winged beans
Winged beans
Contains more Vitamin B3 +18.4%
Contains more Vitamin B5 +137.8%
Contains more Folate +50%
Contains more Vitamin B1 +368.3%
Contains more Vitamin B2 +377.8%
Equal in Vitamin B6 - 0.047
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%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin B3 +18.4%
Contains more Vitamin B5 +137.8%
Contains more Folate +50%
Contains more Vitamin B1 +368.3%
Contains more Vitamin B2 +377.8%
Equal in Vitamin B6 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Winged beans
Winged beans
Contains more Carbs +55.4%
Contains more Protein +180.2%
Contains more Fats +3550%
Contains more Other +442.3%
Equal in Water - 67.19
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Carbs +55.4%
Contains more Protein +180.2%
Contains more Fats +3550%
Contains more Other +442.3%
Equal in Water - 67.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +9686.4%
Contains more Polyunsaturated fat +2323.4%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +9686.4%
Contains more Polyunsaturated fat +2323.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Winged beans Opinion
Net carbs 21.82g 14.94g Couscous
Protein 3.79g 10.62g Winged beans
Fats 0.16g 5.84g Winged beans
Carbs 23.22g 14.94g Couscous
Calories 112kcal 147kcal Winged beans
Sugar 0.1g Winged beans
Fiber 1.4g Couscous
Calcium 8mg 142mg Winged beans
Iron 0.38mg 4.33mg Winged beans
Magnesium 8mg 54mg Winged beans
Phosphorus 22mg 153mg Winged beans
Potassium 58mg 280mg Winged beans
Sodium 5mg 13mg Couscous
Zinc 0.26mg 1.44mg Winged beans
Copper 0.041mg 0.773mg Winged beans
Manganese 0.084mg 1.199mg Winged beans
Selenium 27.5µg 2.9µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.295mg Winged beans
Vitamin B2 0.027mg 0.129mg Winged beans
Vitamin B3 0.983mg 0.83mg Couscous
Vitamin B5 0.371mg 0.156mg Couscous
Vitamin B6 0.051mg 0.047mg Couscous
Folate 15µg 10µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.233mg Winged beans
Threonine 0.1mg 0.36mg Winged beans
Isoleucine 0.147mg 0.448mg Winged beans
Leucine 0.259mg 0.762mg Winged beans
Lysine 0.073mg 0.652mg Winged beans
Methionine 0.059mg 0.109mg Winged beans
Phenylalanine 0.184mg 0.436mg Winged beans
Valine 0.162mg 0.467mg Winged beans
Histidine 0.077mg 0.241mg Winged beans
Saturated Fat 0.029g 0.825g Couscous
Monounsaturated Fat 0.022g 2.153g Winged beans
Polyunsaturated fat 0.064g 1.551g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Winged beans
Minerals Daily Need Coverage Score
22%
Couscous
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 33)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.796g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.