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Mung bean vs. Couscous — In-Depth Nutrition Comparison

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How are mung beans and couscous different?

  • Mung beans are higher in folate, copper, iron, fiber, phosphorus, vitamin B1, magnesium, manganese, and potassium; however, couscous is richer in selenium.
  • Daily need coverage for folate for mung beans is 153% higher.
  • Mung beans contain 24 times more magnesium than couscous. While mung beans contain 189mg of magnesium, couscous contains only 8mg.
  • Mung beans have a lower glycemic index (31) than couscous (65).

Mung beans, mature seeds, raw and Couscous, cooked are the varieties used in this article.

Infographic

Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 +2262.5%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +2048.3%
Contains more IronIron +1673.7%
Contains more CopperCopper +2195.1%
Contains more ZincZinc +930.8%
Contains more PhosphorusPhosphorus +1568.2%
Contains more ManganeseManganese +1132.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +235.4%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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 EVitamin E +292.3%
Contains more Vitamin B1Vitamin B1 +885.7%
Contains more Vitamin B2Vitamin B2 +763%
Contains more Vitamin B3Vitamin B3 +129%
Contains more Vitamin B5Vitamin B5 +414.8%
Contains more Vitamin B6Vitamin B6 +649%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +2866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 +529.6%
Contains more FatsFats +618.8%
Contains more CarbsCarbs +169.7%
Contains more OtherOther +1176.9%
Contains more WaterWater +701.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 +631.8%
Contains more Poly. FatPolyunsaturated fat +500%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung bean Couscous DV% diff.
Folate 625µg 15µg 153%
Copper 0.941mg 0.041mg 100%
Iron 6.74mg 0.38mg 80%
Fiber 16.3g 1.4g 60%
Phosphorus 367mg 22mg 49%
Vitamin B1 0.621mg 0.063mg 47%
Magnesium 189mg 8mg 43%
Manganese 1.035mg 0.084mg 41%
Protein 23.86g 3.79g 40%
Potassium 1246mg 58mg 35%
Selenium 8.2µg 27.5µg 35%
Vitamin B5 1.91mg 0.371mg 31%
Vitamin B6 0.382mg 0.051mg 25%
Zinc 2.68mg 0.26mg 22%
Choline 97.9mg 3.3mg 17%
Vitamin B2 0.233mg 0.027mg 16%
Carbs 62.62g 23.22g 13%
Calories 347kcal 112kcal 12%
Calcium 132mg 8mg 12%
Vitamin B3 2.251mg 0.983mg 8%
Vitamin K 9µg 0.1µg 7%
Vitamin C 4.8mg 0mg 5%
Vitamin E 0.51mg 0.13mg 3%
Polyunsaturated fat 0.384g 0.064g 2%
Fats 1.15g 0.16g 2%
Saturated fat 0.348g 0.029g 1%
Vitamin A 6µg 0µg 1%
Net carbs 46.32g 21.82g N/A
Sugar 6.6g 0.1g N/A
Sodium 15mg 5mg 0%
Monounsaturated fat 0.161g 0.022g 0%
Tryptophan 0.26mg 0.049mg 0%
Threonine 0.782mg 0.1mg 0%
Isoleucine 1.008mg 0.147mg 0%
Leucine 1.847mg 0.259mg 0%
Lysine 1.664mg 0.073mg 0%
Methionine 0.286mg 0.059mg 0%
Phenylalanine 1.443mg 0.184mg 0%
Valine 1.237mg 0.162mg 0%
Histidine 0.695mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
7%
Couscous
Minerals Daily Need Coverage Score
126%
Mung bean
22%
Couscous

Comparison summary

Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 6.5g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.319g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.