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Couscous vs Winged bean - In-Depth Nutrition Comparison

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How are Couscous and Winged bean different?

  • Couscous has more Selenium, and Vitamin B5, however Winged bean is richer in Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, and Vitamin B2.
  • Winged bean covers your daily need of Copper 149% more than Couscous.
  • Couscous has 39 times more Selenium than Winged bean. Couscous has 27.5µg of Selenium, while Winged bean has 0.7µg.

Couscous, cooked and Winged bean tuber, raw types were used in this article.

Infographic

Couscous vs Winged bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -85.7%
Contains more Calcium +275%
Contains more Iron +426.3%
Contains more Magnesium +200%
Contains more Phosphorus +104.5%
Contains more Potassium +910.3%
Contains more Zinc +434.6%
Contains more Copper +3280.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains less Sodium -85.7%
Contains more Calcium +275%
Contains more Iron +426.3%
Contains more Magnesium +200%
Contains more Phosphorus +104.5%
Contains more Potassium +910.3%
Contains more Zinc +434.6%
Contains more Copper +3280.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +219.8%
Contains more Vitamin B1 +501.6%
Contains more Vitamin B2 +451.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B6 +47.1%
Contains more Folate +26.7%
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%
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% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B5 +219.8%
Contains more Vitamin B1 +501.6%
Contains more Vitamin B2 +451.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B6 +47.1%
Contains more Folate +26.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Winged bean
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Winged bean Opinion
Net carbs 21.82g 28.1g Winged bean
Protein 3.79g 11.6g Winged bean
Fats 0.16g 0.9g Winged bean
Carbs 23.22g 28.1g Winged bean
Calories 112kcal 148kcal Winged bean
Starch g g
Fructose g g
Sugar 0.1g g Winged bean
Fiber 1.4g g Couscous
Calcium 8mg 30mg Winged bean
Iron 0.38mg 2mg Winged bean
Magnesium 8mg 24mg Winged bean
Phosphorus 22mg 45mg Winged bean
Potassium 58mg 586mg Winged bean
Sodium 5mg 35mg Couscous
Zinc 0.26mg 1.39mg Winged bean
Copper 0.041mg 1.386mg Winged bean
Vitamin A 0IU 0IU
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.379mg Winged bean
Vitamin B2 0.027mg 0.149mg Winged bean
Vitamin B3 0.983mg 1.64mg Winged bean
Vitamin B5 0.371mg 0.116mg Couscous
Vitamin B6 0.051mg 0.075mg Winged bean
Folate 15µg 19µg Winged bean
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg 0.252mg Winged bean
Threonine 0.1mg 0.451mg Winged bean
Isoleucine 0.147mg 0.425mg Winged bean
Leucine 0.259mg 0.64mg Winged bean
Lysine 0.073mg 0.592mg Winged bean
Methionine 0.059mg 0.143mg Winged bean
Phenylalanine 0.184mg 0.451mg Winged bean
Valine 0.162mg 0.599mg Winged bean
Histidine 0.077mg 0.241mg Winged bean
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 0.222g Couscous
Monounsaturated Fat 0.022g 0.234g Winged bean
Polyunsaturated fat 0.064g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
17
Winged bean
Mineral Summary Score
7
Couscous
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
70%
Winged bean
Carbohydrates
23%
Couscous
28%
Winged bean
Fats
1%
Couscous
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.193g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.