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  6. Soybean vs. Couscous

Soybean vs. Couscous — In-Depth Nutrition Comparison

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How are Soybean and Couscous different?

  • Soybean has more Iron, Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Fiber, Vitamin K, and Vitamin B6, however, Couscous is richer in Selenium.
  • Soybean covers your daily need of Iron 60% more than Couscous.
  • Soybean has 192 times more Vitamin K than Couscous. Soybean has 19.2µg of Vitamin K, while Couscous has 0.1µg.

Soybeans, mature cooked, boiled, without salt and Couscous, cooked types were used in this article.

Infographic

Soybean 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
Soybean
9
:
1
Couscous
Couscous
Contains more Calcium +1175%
Contains more Iron +1252.6%
Contains more Magnesium +975%
Contains more Phosphorus +1013.6%
Contains more Potassium +787.9%
Contains less Sodium -80%
Contains more Zinc +342.3%
Contains more Copper +892.7%
Contains more Manganese +881%
Contains more Selenium +276.7%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +1175%
Contains more Iron +1252.6%
Contains more Magnesium +975%
Contains more Phosphorus +1013.6%
Contains more Potassium +787.9%
Contains less Sodium -80%
Contains more Zinc +342.3%
Contains more Copper +892.7%
Contains more Manganese +881%
Contains more Selenium +276.7%

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
Soybean
8
:
2
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin E +169.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +955.6%
Contains more Vitamin B6 +358.8%
Contains more Folate +260%
Contains more Vitamin K +19100%
Contains more Vitamin B3 +146.4%
Contains more Vitamin B5 +107.3%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 +169.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +955.6%
Contains more Vitamin B6 +358.8%
Contains more Folate +260%
Contains more Vitamin K +19100%
Contains more Vitamin B3 +146.4%
Contains more Vitamin B5 +107.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Couscous
Couscous
Contains more Protein +380.5%
Contains more Fats +5506.3%
Contains more Other +634.6%
Contains more Carbs +177.8%
Contains more Water +16%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +380.5%
Contains more Fats +5506.3%
Contains more Other +634.6%
Contains more Carbs +177.8%
Contains more Water +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +8904.5%
Contains more Polyunsaturated fat +7812.5%
Contains less Saturated Fat -97.8%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +8904.5%
Contains more Polyunsaturated fat +7812.5%
Contains less Saturated Fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean 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 Couscous Opinion
Net carbs 2.36g 21.82g Couscous
Protein 18.21g 3.79g Soybean
Fats 8.97g 0.16g Soybean
Carbs 8.36g 23.22g Couscous
Calories 172kcal 112kcal Soybean
Sugar 3g 0.1g Couscous
Fiber 6g 1.4g Soybean
Calcium 102mg 8mg Soybean
Iron 5.14mg 0.38mg Soybean
Magnesium 86mg 8mg Soybean
Phosphorus 245mg 22mg Soybean
Potassium 515mg 58mg Soybean
Sodium 1mg 5mg Soybean
Zinc 1.15mg 0.26mg Soybean
Copper 0.407mg 0.041mg Soybean
Manganese 0.824mg 0.084mg Soybean
Selenium 7.3µg 27.5µg Couscous
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.13mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.063mg Soybean
Vitamin B2 0.285mg 0.027mg Soybean
Vitamin B3 0.399mg 0.983mg Couscous
Vitamin B5 0.179mg 0.371mg Couscous
Vitamin B6 0.234mg 0.051mg Soybean
Folate 54µg 15µg Soybean
Vitamin K 19.2µg 0.1µg Soybean
Tryptophan 0.242mg 0.049mg Soybean
Threonine 0.723mg 0.1mg Soybean
Isoleucine 0.807mg 0.147mg Soybean
Leucine 1.355mg 0.259mg Soybean
Lysine 1.108mg 0.073mg Soybean
Methionine 0.224mg 0.059mg Soybean
Phenylalanine 0.869mg 0.184mg Soybean
Valine 0.831mg 0.162mg Soybean
Histidine 0.449mg 0.077mg Soybean
Saturated Fat 1.297g 0.029g Couscous
Monounsaturated Fat 1.981g 0.022g Soybean
Polyunsaturated fat 5.064g 0.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
7%
Couscous
Minerals Daily Need Coverage Score
75%
Soybean
22%
Couscous

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.268g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.