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  6. Refried beans vs. Couscous

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 has more selenium.
  • Couscous's daily need coverage for selenium is 39% more.
  • Couscous is lower in sodium.
  • Couscous has a higher glycemic index than refried beans.

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
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 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 EVitamin 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Couscous DV% diff.
Selenium 5.8µg 27.5µg 39%
Histidine 153mg 0.077mg 22%
Sodium 370mg 5mg 16%
Iron 1.44mg 0.38mg 13%
Copper 0.129mg 0.041mg 10%
Phosphorus 92mg 22mg 10%
Fiber 3.7g 1.4g 9%
Manganese 0.289mg 0.084mg 9%
Potassium 319mg 58mg 8%
Vitamin C 6mg 0mg 7%
Magnesium 35mg 8mg 6%
Vitamin B3 0.367mg 0.983mg 4%
Vitamin B6 0.103mg 0.051mg 4%
Vitamin B5 0.189mg 0.371mg 4%
Vitamin B2 0.079mg 0.027mg 4%
Saturated fat 0.631g 0.029g 3%
Zinc 0.58mg 0.26mg 3%
Starch 7.43g 3%
Choline 21.2mg 3.3mg 3%
Polyunsaturated fat 0.543g 0.064g 3%
Carbs 13.55g 23.22g 3%
Fats 2.01g 0.16g 3%
Calcium 29mg 8mg 2%
Protein 4.98g 3.79g 2%
Vitamin K 2.1µg 0.1µg 2%
Monounsaturated fat 0.601g 0.022g 1%
Calories 90kcal 112kcal 1%
Vitamin B1 0.076mg 0.063mg 1%
Folate 11µg 15µg 1%
Net carbs 9.85g 21.82g N/A
Sugar 0.54g 0.1g N/A
Vitamin E 0.09mg 0.13mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.049mg 0%
Threonine 0.231mg 0.1mg 0%
Isoleucine 0.242mg 0.147mg 0%
Leucine 0.438mg 0.259mg 0%
Lysine 0.377mg 0.073mg 0%
Methionine 0.083mg 0.059mg 0%
Phenylalanine 0.297mg 0.184mg 0%
Valine 0.287mg 0.162mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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%

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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. 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.