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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 from 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
White beans
7%
Couscous
Minerals Daily Need Coverage Score
53%
White beans
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 65)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.3)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.062g)
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. 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.