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  6. French beans vs. Couscous

French beans vs. Couscous — In-Depth Nutrition Comparison

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Important differences between french beans and couscous

  • French beans has more fiber, folate, manganese, phosphorus, magnesium, potassium, iron, copper, and vitamin B1; however, couscous has more selenium.
  • Couscous's daily need coverage for selenium is 48% more.
  • French beans has 7 times more magnesium than couscous. French beans has 56mg of magnesium, while couscous has 8mg.
  • Couscous has a higher glycemic index than french beans.

The food varieties used in the comparison are Beans, french, mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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 +600%
Contains more CalciumCalcium +687.5%
Contains more PotassiumPotassium +537.9%
Contains more IronIron +184.2%
Contains more CopperCopper +180.5%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +363.6%
Contains more ManganeseManganese +354.8%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +2191.7%

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
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 B1Vitamin B1 +106.3%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more FolateFolate +400%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +67.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French beans Couscous DV% diff.
Selenium 1.2µg 27.5µg 48%
Fiber 9.4g 1.4g 32%
Folate 75µg 15µg 15%
Manganese 0.382mg 0.084mg 13%
Phosphorus 102mg 22mg 11%
Magnesium 56mg 8mg 11%
Potassium 370mg 58mg 9%
Iron 1.08mg 0.38mg 9%
Copper 0.115mg 0.041mg 8%
Protein 7.05g 3.79g 7%
Calcium 63mg 8mg 6%
Vitamin B1 0.13mg 0.063mg 6%
Vitamin B6 0.105mg 0.051mg 4%
Vitamin B5 0.222mg 0.371mg 3%
Zinc 0.64mg 0.26mg 3%
Vitamin B3 0.546mg 0.983mg 3%
Vitamin B2 0.062mg 0.027mg 3%
Polyunsaturated fat 0.453g 0.064g 3%
Choline 3.3mg 1%
Calories 129kcal 112kcal 1%
Vitamin E 0.13mg 1%
Vitamin C 1.2mg 0mg 1%
Fats 0.76g 0.16g 1%
Carbs 24.02g 23.22g 0%
Net carbs 14.62g 21.82g N/A
Sugar 0.1g N/A
Sodium 6mg 5mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.083g 0.029g 0%
Monounsaturated fat 0.052g 0.022g 0%
Tryptophan 0.083mg 0.049mg 0%
Threonine 0.297mg 0.1mg 0%
Isoleucine 0.311mg 0.147mg 0%
Leucine 0.563mg 0.259mg 0%
Lysine 0.484mg 0.073mg 0%
Methionine 0.106mg 0.059mg 0%
Phenylalanine 0.381mg 0.184mg 0%
Valine 0.369mg 0.162mg 0%
Histidine 0.196mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 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 +86%
Contains more FatsFats +375%
Contains more OtherOther +515.4%
~equal in Carbs ~23.22g
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 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 +136.4%
Contains more Poly. FatPolyunsaturated fat +607.8%
Contains less Sat. FatSaturated fat -65.1%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.