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Couscous vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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How are Couscous and Yardlong bean (Asparagus bean) different?

  • Couscous has more Selenium, and Vitamin B5, however Yardlong bean (Asparagus bean) is richer in Vitamin C, Folate, Magnesium, Vitamin B2, Potassium, Phosphorus, and Manganese.
  • Couscous covers your daily need of Selenium 47% more than Yardlong bean (Asparagus bean).
  • Couscous has 7 times more Vitamin B5 than Yardlong bean (Asparagus bean). Couscous has 0.371mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.055mg.

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

Infographic

Couscous vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +525%
Contains more Iron +23.7%
Contains more Magnesium +450%
Contains more Phosphorus +168.2%
Contains more Potassium +313.8%
Contains less Sodium -20%
Contains more Zinc +42.3%
Contains more Copper +17.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +525%
Contains more Iron +23.7%
Contains more Magnesium +450%
Contains more Phosphorus +168.2%
Contains more Potassium +313.8%
Contains less Sodium -20%
Contains more Zinc +42.3%
Contains more Copper +17.1%

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 B3 +139.8%
Contains more Vitamin B5 +574.5%
Contains more Vitamin B6 +112.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B2 +307.4%
Contains more Folate +313.3%
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B3 +139.8%
Contains more Vitamin B5 +574.5%
Contains more Vitamin B6 +112.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B2 +307.4%
Contains more Folate +313.3%

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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Yardlong bean (Asparagus bean) Opinion
Net carbs 21.82g 8.35g Couscous
Protein 3.79g 2.8g Couscous
Fats 0.16g 0.4g Yardlong bean (Asparagus bean)
Carbs 23.22g 8.35g Couscous
Calories 112kcal 47kcal Couscous
Starch g g
Fructose g g
Sugar 0.1g g Yardlong bean (Asparagus bean)
Fiber 1.4g g Couscous
Calcium 8mg 50mg Yardlong bean (Asparagus bean)
Iron 0.38mg 0.47mg Yardlong bean (Asparagus bean)
Magnesium 8mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 22mg 59mg Yardlong bean (Asparagus bean)
Potassium 58mg 240mg Yardlong bean (Asparagus bean)
Sodium 5mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.26mg 0.37mg Yardlong bean (Asparagus bean)
Copper 0.041mg 0.048mg Yardlong bean (Asparagus bean)
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.063mg 0.107mg Yardlong bean (Asparagus bean)
Vitamin B2 0.027mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 0.983mg 0.41mg Couscous
Vitamin B5 0.371mg 0.055mg Couscous
Vitamin B6 0.051mg 0.024mg Couscous
Folate 15µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg 0.032mg Couscous
Threonine 0.1mg 0.104mg Yardlong bean (Asparagus bean)
Isoleucine 0.147mg 0.15mg Yardlong bean (Asparagus bean)
Leucine 0.259mg 0.2mg Couscous
Lysine 0.073mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.059mg 0.04mg Couscous
Phenylalanine 0.184mg 0.154mg Couscous
Valine 0.162mg 0.162mg
Histidine 0.077mg 0.09mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 0.105g Couscous
Monounsaturated Fat 0.022g 0.036g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.064g 0.169g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Yardlong bean (Asparagus 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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
7
Couscous
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
23%
Couscous
8%
Yardlong bean (Asparagus bean)
Fats
1%
Couscous
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 1mg)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.3)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 21)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.