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Fava beans vs. Couscous — In-Depth Nutrition Comparison

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Important differences between fava beans and couscous

  • Fava beans have more copper, folate, fiber, phosphorus, manganese, iron, magnesium, zinc, and potassium; however, couscous has more selenium.
  • Couscous's daily need coverage for selenium is 45% more.
  • Fava beans have 7 times more folate than couscous. Fava beans have 104µg of folate, while couscous has 15µg.
  • Fava beans have a higher glycemic index than couscous.

The food varieties used in the comparison are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Fava beans vs Couscous 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +362.1%
Contains more IronIron +294.7%
Contains more CopperCopper +531.7%
Contains more ZincZinc +288.5%
Contains more PhosphorusPhosphorus +468.2%
Contains more ManganeseManganese +401.2%
Contains more SeleniumSelenium +957.7%
~equal in Sodium ~5mg

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +54%
Contains more Vitamin B2Vitamin B2 +229.6%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin KVitamin K +2800%
Contains more FolateFolate +593.3%
Contains more CholineCholine +827.3%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +136.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +100.5%
Contains more FatsFats +150%
Contains more OtherOther +211.5%
Contains more CarbsCarbs +18.2%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +259.1%
Contains more Poly. FatPolyunsaturated fat +156.3%
Contains less Sat. FatSaturated fat -56.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fava beans Couscous DV% diff.
Selenium 2.6µg 27.5µg 45%
Copper 0.259mg 0.041mg 24%
Folate 104µg 15µg 22%
Fiber 5.4g 1.4g 16%
Manganese 0.421mg 0.084mg 15%
Phosphorus 125mg 22mg 15%
Iron 1.5mg 0.38mg 14%
Protein 7.6g 3.79g 8%
Magnesium 43mg 8mg 8%
Zinc 1.01mg 0.26mg 7%
Potassium 268mg 58mg 6%
Vitamin B2 0.089mg 0.027mg 5%
Choline 30.6mg 3.3mg 5%
Vitamin B5 0.157mg 0.371mg 4%
Calcium 36mg 8mg 3%
Vitamin B1 0.097mg 0.063mg 3%
Vitamin B3 0.711mg 0.983mg 2%
Vitamin K 2.9µg 0.1µg 2%
Vitamin B6 0.072mg 0.051mg 2%
Vitamin E 0.02mg 0.13mg 1%
Carbs 19.65g 23.22g 1%
Polyunsaturated fat 0.164g 0.064g 1%
Calories 110kcal 112kcal 0%
Fats 0.4g 0.16g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 21.82g N/A
Sugar 1.82g 0.1g N/A
Sodium 5mg 5mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.066g 0.029g 0%
Monounsaturated fat 0.079g 0.022g 0%
Tryptophan 0.072mg 0.049mg 0%
Threonine 0.27mg 0.1mg 0%
Isoleucine 0.306mg 0.147mg 0%
Leucine 0.572mg 0.259mg 0%
Lysine 0.486mg 0.073mg 0%
Methionine 0.062mg 0.059mg 0%
Phenylalanine 0.321mg 0.184mg 0%
Valine 0.338mg 0.162mg 0%
Histidine 0.193mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fava beans Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Fava beans
7%
Couscous
Minerals Daily Need Coverage Score
36%
Fava beans
22%
Couscous

Comparison summary

Which food is richer in minerals?
Fava beans
Fava beans is relatively richer in minerals
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $1.3)
Which food is richer in vitamins?
Fava beans
Fava beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.