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Refried beans vs Couscous - In-Depth Nutrition Comparison

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Important differences between Refried beans and Couscous

  • Refried beans have more Iron, Phosphorus, Copper, Fiber, Manganese, Potassium, and Magnesium, however Couscous have more Selenium, and Vitamin C.
  • Couscous's daily need coverage for Selenium is 39% more.
  • Refried beans have 74 times more Sodium than Couscous. Refried beans have 370mg of Sodium, while Couscous has 5mg.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Couscous, cooked.

Infographic

Refried beans vs Couscous infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +262.5%
Contains more Iron +278.9%
Contains more Magnesium +337.5%
Contains more Phosphorus +318.2%
Contains more Potassium +450%
Contains more Zinc +123.1%
Contains more Copper +214.6%
Contains less Sodium -98.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +262.5%
Contains more Iron +278.9%
Contains more Magnesium +337.5%
Contains more Phosphorus +318.2%
Contains more Potassium +450%
Contains more Zinc +123.1%
Contains more Copper +214.6%
Contains less Sodium -98.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +192.6%
Contains more Vitamin B6 +102%
Contains more Vitamin K +2000%
Contains more Vitamin E +44.4%
Contains more Vitamin B3 +167.8%
Contains more Vitamin B5 +96.3%
Contains more Folate +36.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 C +∞%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +192.6%
Contains more Vitamin B6 +102%
Contains more Vitamin K +2000%
Contains more Vitamin E +44.4%
Contains more Vitamin B3 +167.8%
Contains more Vitamin B5 +96.3%
Contains more Folate +36.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Couscous
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Couscous Opinion
Net carbs 9.85g 21.82g Couscous
Protein 4.98g 3.79g Refried beans
Fats 2.01g 0.16g Refried beans
Carbs 13.55g 23.22g Couscous
Calories 90kcal 112kcal Couscous
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 0.1g Couscous
Fiber 3.7g 1.4g Refried beans
Calcium 29mg 8mg Refried beans
Iron 1.44mg 0.38mg Refried beans
Magnesium 35mg 8mg Refried beans
Phosphorus 92mg 22mg Refried beans
Potassium 319mg 58mg Refried beans
Sodium 370mg 5mg Couscous
Zinc 0.58mg 0.26mg Refried beans
Copper 0.129mg 0.041mg Refried beans
Vitamin A 0IU 0IU
Vitamin E 0.09mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.063mg Refried beans
Vitamin B2 0.079mg 0.027mg Refried beans
Vitamin B3 0.367mg 0.983mg Couscous
Vitamin B5 0.189mg 0.371mg Couscous
Vitamin B6 0.103mg 0.051mg Refried beans
Folate 11µg 15µg Couscous
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 0.1µg Refried beans
Tryptophan 0.065mg 0.049mg Refried beans
Threonine 0.231mg 0.1mg Refried beans
Isoleucine 0.242mg 0.147mg Refried beans
Leucine 0.438mg 0.259mg Refried beans
Lysine 0.377mg 0.073mg Refried beans
Methionine 0.083mg 0.059mg Refried beans
Phenylalanine 0.297mg 0.184mg Refried beans
Valine 0.287mg 0.162mg Refried beans
Histidine 153mg 0.077mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g g Couscous
Saturated Fat 0.631g 0.029g Couscous
Monounsaturated Fat 0.601g 0.022g Refried beans
Polyunsaturated fat 0.543g 0.064g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
7
Couscous
Mineral Summary Score
33
Refried beans
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
23%
Couscous
Carbohydrates
14%
Refried beans
23%
Couscous
Fats
9%
Refried beans
1%
Couscous

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.602g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.