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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, Vitamin C, and Magnesium, however, Couscous have more Selenium.
  • Couscous's daily need coverage for Selenium is 39% more.
  • Couscous is lower in Sodium.

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" 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +337.5%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +450%
Contains more IronIron +278.9%
Contains more CopperCopper +214.6%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +318.2%
Contains more ManganeseManganese +244%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +374.1%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +20.6%
Contains more Vitamin B2Vitamin B2 +192.6%
Contains more Vitamin B6Vitamin B6 +102%
Contains more Vitamin KVitamin K +2000%
Contains more CholineCholine +542.4%
Contains more Vitamin E Vitamin E +44.4%
Contains more Vitamin B3Vitamin B3 +167.8%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more FolateFolate +36.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +31.4%
Contains more FatsFats +1156.3%
Contains more OtherOther +557.7%
Contains more CarbsCarbs +71.4%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 +2631.8%
Contains more Poly. FatPolyunsaturated fat +748.4%
Contains less Sat. FatSaturated Fat -95.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 90kcal 112kcal Couscous
Protein 4.98g 3.79g Refried beans
Fats 2.01g 0.16g Refried beans
Vitamin C 6mg 0mg Refried beans
Net carbs 9.85g 21.82g Couscous
Carbs 13.55g 23.22g Couscous
Magnesium 35mg 8mg Refried beans
Calcium 29mg 8mg Refried beans
Potassium 319mg 58mg Refried beans
Iron 1.44mg 0.38mg Refried beans
Sugar 0.54g 0.1g Couscous
Fiber 3.7g 1.4g Refried beans
Copper 0.129mg 0.041mg Refried beans
Zinc 0.58mg 0.26mg Refried beans
Starch 7.43g Refried beans
Phosphorus 92mg 22mg Refried beans
Sodium 370mg 5mg Couscous
Vitamin E 0.09mg 0.13mg Couscous
Manganese 0.289mg 0.084mg Refried beans
Selenium 5.8µg 27.5µg Couscous
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
Vitamin K 2.1µg 0.1µg Refried beans
Folate 11µg 15µg Couscous
Trans Fat 0.016g Couscous
Choline 21.2mg 3.3mg Refried beans
Saturated Fat 0.631g 0.029g Couscous
Monounsaturated Fat 0.601g 0.022g Refried beans
Polyunsaturated fat 0.543g 0.064g 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
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Refried beans
7%
Couscous
Minerals Daily Need Coverage Score
33%
Refried beans
22%
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

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. 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.