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  6. Great northern beans vs. Couscous

Great northern beans vs. Couscous — In-Depth Nutrition Comparison

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The main differences between great northern beans and couscous

  • Great northern beans is richer in copper, fiber, iron, folate, phosphorus, manganese, magnesium, potassium, and vitamin B1, yet couscous is richer in selenium.
  • Daily need coverage for selenium for couscous is 43% higher.
  • Great northern beans contains 8 times more phosphorus than couscous. Great northern beans contains 165mg of phosphorus, while couscous contains 22mg.

Food types used in this article are Beans, great northern, mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 +525%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +574.1%
Contains more IronIron +460.5%
Contains more CopperCopper +502.4%
Contains more ZincZinc +238.5%
Contains more PhosphorusPhosphorus +650%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +516.7%
Contains more SeleniumSelenium +570.7%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 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 +150.8%
Contains more Vitamin B2Vitamin B2 +118.5%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more FolateFolate +580%
Contains more Vitamin B3Vitamin B3 +44.3%
Contains more Vitamin B5Vitamin B5 +39.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Couscous DV% diff.
Selenium 4.1µg 27.5µg 43%
Copper 0.247mg 0.041mg 23%
Fiber 7g 1.4g 22%
Folate 102µg 15µg 22%
Iron 2.13mg 0.38mg 22%
Phosphorus 165mg 22mg 20%
Manganese 0.518mg 0.084mg 19%
Magnesium 50mg 8mg 10%
Potassium 391mg 58mg 10%
Protein 8.33g 3.79g 9%
Vitamin B1 0.158mg 0.063mg 8%
Zinc 0.88mg 0.26mg 6%
Calcium 68mg 8mg 6%
Vitamin B6 0.117mg 0.051mg 5%
Vitamin B2 0.059mg 0.027mg 2%
Vitamin B3 0.681mg 0.983mg 2%
Vitamin B5 0.266mg 0.371mg 2%
Choline 3.3mg 1%
Carbs 21.09g 23.22g 1%
Vitamin E 0.13mg 1%
Saturated fat 0.14g 0.029g 1%
Vitamin C 1.3mg 0mg 1%
Polyunsaturated fat 0.187g 0.064g 1%
Calories 118kcal 112kcal 0%
Fats 0.45g 0.16g 0%
Net carbs 14.09g 21.82g N/A
Sugar 0.1g N/A
Sodium 2mg 5mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.021g 0.022g 0%
Tryptophan 0.099mg 0.049mg 0%
Threonine 0.351mg 0.1mg 0%
Isoleucine 0.368mg 0.147mg 0%
Leucine 0.665mg 0.259mg 0%
Lysine 0.572mg 0.073mg 0%
Methionine 0.125mg 0.059mg 0%
Phenylalanine 0.451mg 0.184mg 0%
Valine 0.436mg 0.162mg 0%
Histidine 0.232mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +119.8%
Contains more FatsFats +181.3%
Contains more OtherOther +334.6%
Contains more CarbsCarbs +10.1%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 Poly. FatPolyunsaturated fat +192.2%
Contains less Sat. FatSaturated fat -79.3%
~equal in Monounsaturated fat ~0.022g

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.