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  6. Pinto beans vs. Couscous

Pinto beans vs. Couscous — In-Depth Nutrition Comparison

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Important differences between Pinto beans and Couscous

  • Pinto beans has more Folate, Fiber, Iron, Copper, Phosphorus, Manganese, Vitamin B6, Potassium, and Vitamin B1, however, Couscous has more Selenium.
  • Pinto beans's daily need coverage for Folate is 39% more.
  • Pinto beans has 8 times more Potassium than Couscous. Pinto beans has 436mg of Potassium, while Couscous has 58mg.

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

Infographic

Pinto 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.
Pinto beans
Pinto beans
9
:
1
Couscous
Couscous
Contains more Calcium +475%
Contains more Iron +450%
Contains more Magnesium +525%
Contains more Phosphorus +568.2%
Contains more Potassium +651.7%
Contains less Sodium -80%
Contains more Zinc +276.9%
Contains more Copper +434.1%
Contains more Manganese +439.3%
Contains more Selenium +343.5%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +475%
Contains more Iron +450%
Contains more Magnesium +525%
Contains more Phosphorus +568.2%
Contains more Potassium +651.7%
Contains less Sodium -80%
Contains more Zinc +276.9%
Contains more Copper +434.1%
Contains more Manganese +439.3%
Contains more Selenium +343.5%

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.
Pinto beans
Pinto beans
7
:
2
Couscous
Couscous
Contains more Vitamin E +623.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +206.3%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B6 +349%
Contains more Folate +1046.7%
Contains more Vitamin K +3400%
Contains more Vitamin B3 +209.1%
Contains more Vitamin B5 +76.7%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin E +623.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +206.3%
Contains more Vitamin B2 +129.6%
Contains more Vitamin B6 +349%
Contains more Folate +1046.7%
Contains more Vitamin K +3400%
Contains more Vitamin B3 +209.1%
Contains more Vitamin B5 +76.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pinto beans
Pinto beans
4
:
1
Couscous
Couscous
Contains more Protein +137.7%
Contains more Fats +306.3%
Contains more Carbs +12.9%
Contains more Other +350%
Contains more Water +15.3%
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Couscous
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 Protein +137.7%
Contains more Fats +306.3%
Contains more Carbs +12.9%
Contains more Other +350%
Contains more Water +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pinto beans
Pinto beans
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +504.5%
Contains more Polyunsaturated fat +267.2%
Contains less Saturated Fat -78.7%
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +504.5%
Contains more Polyunsaturated fat +267.2%
Contains less Saturated Fat -78.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pinto beans Couscous Opinion
Net carbs 17.22g 21.82g Couscous
Protein 9.01g 3.79g Pinto beans
Fats 0.65g 0.16g Pinto beans
Carbs 26.22g 23.22g Pinto beans
Calories 143kcal 112kcal Pinto beans
Starch 15.15g Pinto beans
Sugar 0.34g 0.1g Couscous
Fiber 9g 1.4g Pinto beans
Calcium 46mg 8mg Pinto beans
Iron 2.09mg 0.38mg Pinto beans
Magnesium 50mg 8mg Pinto beans
Phosphorus 147mg 22mg Pinto beans
Potassium 436mg 58mg Pinto beans
Sodium 1mg 5mg Pinto beans
Zinc 0.98mg 0.26mg Pinto beans
Copper 0.219mg 0.041mg Pinto beans
Manganese 0.453mg 0.084mg Pinto beans
Selenium 6.2µg 27.5µg Couscous
Vitamin E 0.94mg 0.13mg Pinto beans
Vitamin C 0.8mg 0mg Pinto beans
Vitamin B1 0.193mg 0.063mg Pinto beans
Vitamin B2 0.062mg 0.027mg Pinto beans
Vitamin B3 0.318mg 0.983mg Couscous
Vitamin B5 0.21mg 0.371mg Couscous
Vitamin B6 0.229mg 0.051mg Pinto beans
Folate 172µg 15µg Pinto beans
Vitamin K 3.5µg 0.1µg Pinto beans
Tryptophan 0.108mg 0.049mg Pinto beans
Threonine 0.331mg 0.1mg Pinto beans
Isoleucine 0.426mg 0.147mg Pinto beans
Leucine 0.765mg 0.259mg Pinto beans
Lysine 0.63mg 0.073mg Pinto beans
Methionine 0.117mg 0.059mg Pinto beans
Phenylalanine 0.531mg 0.184mg Pinto beans
Valine 0.519mg 0.162mg Pinto beans
Histidine 0.247mg 0.077mg Pinto beans
Saturated Fat 0.136g 0.029g Couscous
Monounsaturated Fat 0.133g 0.022g Pinto beans
Polyunsaturated fat 0.235g 0.064g Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Pinto beans
7%
Couscous
Minerals Daily Need Coverage Score
42%
Pinto beans
22%
Couscous

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 26)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.107g)
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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.