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  6. Soybean raw vs. Couscous

Soybean raw vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Soybean raw and Couscous?

  • The amount of Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc in Soybean raw is higher than in Couscous.
  • Soybean raw's daily need coverage for Iron is 192% more.
  • Couscous contains 40 times less Copper than Soybean raw. Soybean raw contains 1.658mg of Copper, while Couscous contains 0.041mg.

We used Soybeans, mature seeds, raw and Couscous, cooked types in this article.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
9
:
1
Couscous
Couscous
Contains more Calcium +3362.5%
Contains more Iron +4031.6%
Contains more Magnesium +3400%
Contains more Phosphorus +3100%
Contains more Potassium +2998.3%
Contains less Sodium -60%
Contains more Zinc +1780.8%
Contains more Copper +3943.9%
Contains more Manganese +2896.4%
Contains more Selenium +54.5%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +3362.5%
Contains more Iron +4031.6%
Contains more Magnesium +3400%
Contains more Phosphorus +3100%
Contains more Potassium +2998.3%
Contains less Sodium -60%
Contains more Zinc +1780.8%
Contains more Copper +3943.9%
Contains more Manganese +2896.4%
Contains more Selenium +54.5%

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.
Soybean raw
Soybean raw
10
:
0
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +553.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1287.3%
Contains more Vitamin B2 +3122.2%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B5 +113.7%
Contains more Vitamin B6 +639.2%
Contains more Folate +2400%
Contains more Vitamin K +46900%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 A +∞%
Contains more Vitamin E +553.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1287.3%
Contains more Vitamin B2 +3122.2%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B5 +113.7%
Contains more Vitamin B6 +639.2%
Contains more Folate +2400%
Contains more Vitamin K +46900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Couscous
Couscous
Contains more Protein +862.8%
Contains more Fats +12362.5%
Contains more Carbs +29.9%
Contains more Other +1773.1%
Contains more Water +749.8%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +862.8%
Contains more Fats +12362.5%
Contains more Carbs +29.9%
Contains more Other +1773.1%
Contains more Water +749.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +19918.2%
Contains more Polyunsaturated fat +17485.9%
Contains less Saturated Fat -99%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +19918.2%
Contains more Polyunsaturated fat +17485.9%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Couscous Opinion
Net carbs 20.86g 21.82g Couscous
Protein 36.49g 3.79g Soybean raw
Fats 19.94g 0.16g Soybean raw
Carbs 30.16g 23.22g Soybean raw
Calories 446kcal 112kcal Soybean raw
Sugar 7.33g 0.1g Couscous
Fiber 9.3g 1.4g Soybean raw
Calcium 277mg 8mg Soybean raw
Iron 15.7mg 0.38mg Soybean raw
Magnesium 280mg 8mg Soybean raw
Phosphorus 704mg 22mg Soybean raw
Potassium 1797mg 58mg Soybean raw
Sodium 2mg 5mg Soybean raw
Zinc 4.89mg 0.26mg Soybean raw
Copper 1.658mg 0.041mg Soybean raw
Manganese 2.517mg 0.084mg Soybean raw
Selenium 17.8µg 27.5µg Couscous
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.13mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.063mg Soybean raw
Vitamin B2 0.87mg 0.027mg Soybean raw
Vitamin B3 1.623mg 0.983mg Soybean raw
Vitamin B5 0.793mg 0.371mg Soybean raw
Vitamin B6 0.377mg 0.051mg Soybean raw
Folate 375µg 15µg Soybean raw
Vitamin K 47µg 0.1µg Soybean raw
Tryptophan 0.591mg 0.049mg Soybean raw
Threonine 1.766mg 0.1mg Soybean raw
Isoleucine 1.971mg 0.147mg Soybean raw
Leucine 3.309mg 0.259mg Soybean raw
Lysine 2.706mg 0.073mg Soybean raw
Methionine 0.547mg 0.059mg Soybean raw
Phenylalanine 2.122mg 0.184mg Soybean raw
Valine 2.029mg 0.162mg Soybean raw
Histidine 1.097mg 0.077mg Soybean raw
Saturated Fat 2.884g 0.029g Couscous
Monounsaturated Fat 4.404g 0.022g Soybean raw
Polyunsaturated fat 11.255g 0.064g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
7%
Couscous
Minerals Daily Need Coverage Score
244%
Soybean raw
22%
Couscous

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 7.23g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 2.855g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.1)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.