Soybean vs. Couscous — In-Depth Nutrition Comparison

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How are soybeans and couscous different?

Soybeans have more iron, copper, protein, manganese, phosphorus, vitamin B2, magnesium, fiber, and vitamin K; however, couscous is richer in selenium.
Soybeans cover your daily need for iron 60% more than couscous.
Soybeans have 192 times more vitamin K than couscous. Soybeans have 19.2µg of vitamin K, while couscous has 0.1µg.
Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of soybeans is 14.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soybean

Couscous

Contains more MagnesiumMagnesium	+975%
Contains more CalciumCalcium	+1175%
Contains more PotassiumPotassium	+787.9%
Contains more IronIron	+1252.6%
Contains more CopperCopper	+892.7%
Contains more ZincZinc	+342.3%
Contains more PhosphorusPhosphorus	+1013.6%
Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+881%

Contains more SeleniumSelenium

+276.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soybean

Couscous

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+169.2%
Contains more Vitamin B1Vitamin B1	+146%
Contains more Vitamin B2Vitamin B2	+955.6%
Contains more Vitamin B6Vitamin B6	+358.8%
Contains more Vitamin KVitamin K	+19100%
Contains more FolateFolate	+260%

Contains more Vitamin B3Vitamin B3	+146.4%
Contains more Vitamin B5Vitamin B5	+107.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.14mg	0.38mg	60%
Copper	0.407mg	0.041mg	41%
Selenium	7.3µg	27.5µg	37%
Polyunsaturated fat	5.064g	0.064g	33%
Phosphorus	245mg	22mg	32%
Manganese	0.824mg	0.084mg	32%
Protein	18.21g	3.79g	29%
Vitamin B2	0.285mg	0.027mg	20%
Magnesium	86mg	8mg	19%
Fiber	6g	1.4g	18%
Vitamin K	19.2µg	0.1µg	16%
Fats	8.97g	0.16g	14%
Vitamin B6	0.234mg	0.051mg	14%
Potassium	515mg	58mg	13%
Folate	54µg	15µg	10%
Calcium	102mg	8mg	9%
Zinc	1.15mg	0.26mg	8%
Vitamin B1	0.155mg	0.063mg	8%
Choline	47.5mg	3.3mg	8%
Saturated fat	1.297g	0.029g	6%
Carbs	8.36g	23.22g	5%
Monounsaturated fat	1.981g	0.022g	5%
Vitamin B3	0.399mg	0.983mg	4%
Vitamin B5	0.179mg	0.371mg	4%
Calories	172kcal	112kcal	3%
Vitamin C	1.7mg	0mg	2%
Vitamin E	0.35mg	0.13mg	1%
Protein per 100 calories	11g	3.4g	N/A
Calories per 10 g protein	94kcal	296kcal	N/A
Weight per 100 calories	58g	89g	N/A
Unsaturated / Saturated Fat ratio	5.4	3	N/A
Net carbs	2.36g	21.82g	N/A
Sugar	3g	0.1g	N/A
Sodium	1mg	5mg	0%
Tryptophan	0.242mg	0.049mg	0%
Threonine	0.723mg	0.1mg	0%
Isoleucine	0.807mg	0.147mg	0%
Leucine	1.355mg	0.259mg	0%
Lysine	1.108mg	0.073mg	0%
Methionine	0.224mg	0.059mg	0%
Phenylalanine	0.869mg	0.184mg	0%
Valine	0.831mg	0.162mg	0%
Histidine	0.449mg	0.077mg	0%