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  6. White beans vs. Couscous

White beans vs. Couscous — In-Depth Nutrition Comparison

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How are white beans and couscous different?

  • White beans is higher in iron, copper, manganese, fiber, folate, potassium, magnesium, phosphorus, and zinc; however, couscous is richer in selenium.
  • Daily need coverage for selenium for couscous is 48% higher.
  • White beans contains 10 times more iron than couscous. While white beans contains 3.7mg of iron, couscous contains only 0.38mg.

Beans, white, mature seeds, cooked, boiled, without salt and Couscous, cooked are the varieties used in this article.

Infographic

White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 +687.5%
Contains more CalciumCalcium +1025%
Contains more PotassiumPotassium +867.2%
Contains more IronIron +873.7%
Contains more CopperCopper +600%
Contains more ZincZinc +430.8%
Contains more PhosphorusPhosphorus +413.6%
Contains more ManganeseManganese +657.1%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +2015.4%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 EVitamin E +623.1%
Contains more Vitamin B1Vitamin B1 +87.3%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B6Vitamin B6 +82.4%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +440%
Contains more CholineCholine +963.6%
Contains more Vitamin B3Vitamin B3 +602.1%
Contains more Vitamin B5Vitamin B5 +62%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Couscous DV% diff.
Selenium 1.3µg 27.5µg 48%
Iron 3.7mg 0.38mg 42%
Copper 0.287mg 0.041mg 27%
Manganese 0.636mg 0.084mg 24%
Fiber 6.3g 1.4g 20%
Folate 81µg 15µg 17%
Potassium 561mg 58mg 15%
Magnesium 63mg 8mg 13%
Phosphorus 113mg 22mg 13%
Protein 9.73g 3.79g 12%
Zinc 1.38mg 0.26mg 10%
Calcium 90mg 8mg 8%
Choline 35.1mg 3.3mg 6%
Vitamin B1 0.118mg 0.063mg 5%
Vitamin B3 0.14mg 0.983mg 5%
Vitamin E 0.94mg 0.13mg 5%
Vitamin B6 0.093mg 0.051mg 3%
Vitamin B5 0.229mg 0.371mg 3%
Vitamin K 3.5µg 0.1µg 3%
Polyunsaturated fat 0.152g 0.064g 1%
Calories 139kcal 112kcal 1%
Vitamin B2 0.046mg 0.027mg 1%
Carbs 25.09g 23.22g 1%
Fats 0.35g 0.16g 0%
Net carbs 18.79g 21.82g N/A
Sugar 0.34g 0.1g N/A
Sodium 6mg 5mg 0%
Saturated fat 0.091g 0.029g 0%
Monounsaturated fat 0.031g 0.022g 0%
Tryptophan 0.115mg 0.049mg 0%
Threonine 0.409mg 0.1mg 0%
Isoleucine 0.429mg 0.147mg 0%
Leucine 0.776mg 0.259mg 0%
Lysine 0.668mg 0.073mg 0%
Methionine 0.146mg 0.059mg 0%
Phenylalanine 0.526mg 0.184mg 0%
Valine 0.509mg 0.162mg 0%
Histidine 0.271mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +156.7%
Contains more FatsFats +118.8%
Contains more OtherOther +573.1%
Contains more WaterWater +15%
~equal in Carbs ~23.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 +40.9%
Contains more Poly. FatPolyunsaturated fat +137.5%
Contains less Sat. FatSaturated fat -68.1%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.