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  6. Winged beans vs. Couscous

Winged beans vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between Winged beans and Couscous

  • Winged beans is higher in Copper, Iron, Manganese, Vitamin B1, Phosphorus, Calcium, Magnesium, Zinc, and Vitamin B2, yet Couscous is higher in Selenium.
  • Winged beans covers your daily Copper needs 81% more than Couscous.
  • Winged beans contains 18 times more Calcium than Couscous. While Winged beans contains 142mg of Calcium, Couscous contains only 8mg.

Food varieties used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Winged 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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 +575%
Contains more CalciumCalcium +1675%
Contains more PotassiumPotassium +382.8%
Contains more IronIron +1039.5%
Contains more CopperCopper +1785.4%
Contains more ZincZinc +453.8%
Contains more PhosphorusPhosphorus +595.5%
Contains more ManganeseManganese +1327.4%
Contains less SodiumSodium -61.5%
Contains more SeleniumSelenium +848.3%

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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 B1Vitamin B1 +368.3%
Contains more Vitamin B2Vitamin B2 +377.8%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B5Vitamin B5 +137.8%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.051mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 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 +180.2%
Contains more FatsFats +3550%
Contains more OtherOther +442.3%
Contains more CarbsCarbs +55.4%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated Fat: Sat. Fat 0.825 g
Monounsaturated Fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 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 +9686.4%
Contains more Poly. FatPolyunsaturated fat +2323.4%
Contains less Sat. FatSaturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged beans Couscous Opinion
Calories 147kcal 112kcal Winged beans
Protein 10.62g 3.79g Winged beans
Fats 5.84g 0.16g Winged beans
Net carbs 14.94g 21.82g Couscous
Carbs 14.94g 23.22g Couscous
Magnesium 54mg 8mg Winged beans
Calcium 142mg 8mg Winged beans
Potassium 280mg 58mg Winged beans
Iron 4.33mg 0.38mg Winged beans
Sugar 0.1g Winged beans
Fiber 1.4g Couscous
Copper 0.773mg 0.041mg Winged beans
Zinc 1.44mg 0.26mg Winged beans
Phosphorus 153mg 22mg Winged beans
Sodium 13mg 5mg Couscous
Vitamin E 0.13mg Couscous
Manganese 1.199mg 0.084mg Winged beans
Selenium 2.9µg 27.5µg Couscous
Vitamin B1 0.295mg 0.063mg Winged beans
Vitamin B2 0.129mg 0.027mg Winged beans
Vitamin B3 0.83mg 0.983mg Couscous
Vitamin B5 0.156mg 0.371mg Couscous
Vitamin B6 0.047mg 0.051mg Couscous
Vitamin K 0.1µg Couscous
Folate 10µg 15µg Couscous
Choline 3.3mg Couscous
Saturated Fat 0.825g 0.029g Couscous
Monounsaturated Fat 2.153g 0.022g Winged beans
Polyunsaturated fat 1.551g 0.064g Winged beans
Tryptophan 0.233mg 0.049mg Winged beans
Threonine 0.36mg 0.1mg Winged beans
Isoleucine 0.448mg 0.147mg Winged beans
Leucine 0.762mg 0.259mg Winged beans
Lysine 0.652mg 0.073mg Winged beans
Methionine 0.109mg 0.059mg Winged beans
Phenylalanine 0.436mg 0.184mg Winged beans
Valine 0.467mg 0.162mg Winged beans
Histidine 0.241mg 0.077mg Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged 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
11%
Winged beans
7%
Couscous
Minerals Daily Need Coverage Score
80%
Winged beans
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 33)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.796g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.