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  6. Couscous vs. Yardlong bean (Asparagus bean) raw

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

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How are couscous and yardlong bean (Asparagus bean) raw different?

  • Couscous has more selenium and vitamin B5; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, magnesium, vitamin B2, potassium, phosphorus, and manganese.
  • Couscous covers your daily need for selenium, 47% more than yardlong bean (Asparagus bean) raw.
  • Couscous has 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. Couscous has 0.371mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of couscous is 65.

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

Infographic

Couscous vs Yardlong bean (Asparagus bean) raw 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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more SeleniumSelenium +1733.3%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +313.8%
Contains more IronIron +23.7%
Contains more CopperCopper +17.1%
Contains more ZincZinc +42.3%
Contains more PhosphorusPhosphorus +168.2%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +144%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +139.8%
Contains more Vitamin B5Vitamin B5 +574.5%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +69.8%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more FolateFolate +313.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 27.5µg 1.5µg 47%
Vitamin C 0mg 18.8mg 21%
Folate 15µg 62µg 12%
Magnesium 8mg 44mg 9%
Vitamin B5 0.371mg 0.055mg 6%
Vitamin B2 0.027mg 0.11mg 6%
Fiber 1.4g 6%
Vitamin A 0µg 43µg 5%
Carbs 23.22g 8.35g 5%
Potassium 58mg 240mg 5%
Manganese 0.084mg 0.205mg 5%
Phosphorus 22mg 59mg 5%
Vitamin B1 0.063mg 0.107mg 4%
Calcium 8mg 50mg 4%
Vitamin B3 0.983mg 0.41mg 4%
Calories 112kcal 47kcal 3%
Vitamin B6 0.051mg 0.024mg 2%
Protein 3.79g 2.8g 2%
Polyunsaturated fat 0.064g 0.169g 1%
Zinc 0.26mg 0.37mg 1%
Copper 0.041mg 0.048mg 1%
Iron 0.38mg 0.47mg 1%
Choline 3.3mg 1%
Vitamin E 0.13mg 1%
Fats 0.16g 0.4g 0%
Net carbs 21.82g 8.35g N/A
Sugar 0.1g N/A
Sodium 5mg 4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.105g 0%
Monounsaturated fat 0.022g 0.036g 0%
Tryptophan 0.049mg 0.032mg 0%
Threonine 0.1mg 0.104mg 0%
Isoleucine 0.147mg 0.15mg 0%
Leucine 0.259mg 0.2mg 0%
Lysine 0.073mg 0.184mg 0%
Methionine 0.059mg 0.04mg 0%
Phenylalanine 0.184mg 0.154mg 0%
Valine 0.162mg 0.162mg 0%
Histidine 0.077mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +35.4%
Contains more CarbsCarbs +178.1%
Contains more FatsFats +150%
Contains more WaterWater +21.1%
Contains more OtherOther +130.8%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +63.6%
Contains more Poly. FatPolyunsaturated fat +164.1%

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. Yardlong bean (Asparagus bean) raw - 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.