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Winged bean vs. Couscous — In-Depth Nutrition Comparison

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How are Winged bean and Couscous different?

  • Winged bean has more Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, and Vitamin B2, however, Couscous is richer in Selenium, and Vitamin B5.
  • Winged bean covers your daily need of Copper 149% more than Couscous.
  • Winged bean has 10 times more Potassium than Couscous. Winged bean has 586mg of Potassium, while Couscous has 58mg.

Winged bean tuber, raw and Couscous, cooked types were used in this article.

Infographic

Winged bean 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.
Contains more Calcium +275%
Contains more Iron +426.3%
Contains more Magnesium +200%
Contains more Phosphorus +104.5%
Contains more Potassium +910.3%
Contains more Zinc +434.6%
Contains more Copper +3280.5%
Contains more Manganese +533.3%
Contains less Sodium -85.7%
Contains more Selenium +3828.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +275%
Contains more Iron +426.3%
Contains more Magnesium +200%
Contains more Phosphorus +104.5%
Contains more Potassium +910.3%
Contains more Zinc +434.6%
Contains more Copper +3280.5%
Contains more Manganese +533.3%
Contains less Sodium -85.7%
Contains more Selenium +3828.6%

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.
:
Contains more Vitamin B1 +501.6%
Contains more Vitamin B2 +451.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B6 +47.1%
Contains more Folate +26.7%
Contains more Vitamin B5 +219.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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 B1 +501.6%
Contains more Vitamin B2 +451.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B6 +47.1%
Contains more Folate +26.7%
Contains more Vitamin B5 +219.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +206.1%
Contains more Fats +462.5%
Contains more Carbs +21%
Contains more Other +669.2%
Contains more Water +26.4%
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 Protein +206.1%
Contains more Fats +462.5%
Contains more Carbs +21%
Contains more Other +669.2%
Contains more Water +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +963.6%
Contains more Polyunsaturated fat +171.9%
Contains less Saturated Fat -86.9%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +963.6%
Contains more Polyunsaturated fat +171.9%
Contains less Saturated Fat -86.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Couscous Opinion
Net carbs 28.1g 21.82g Winged bean
Protein 11.6g 3.79g Winged bean
Fats 0.9g 0.16g Winged bean
Carbs 28.1g 23.22g Winged bean
Calories 148kcal 112kcal Winged bean
Sugar 0.1g Winged bean
Fiber 1.4g Couscous
Calcium 30mg 8mg Winged bean
Iron 2mg 0.38mg Winged bean
Magnesium 24mg 8mg Winged bean
Phosphorus 45mg 22mg Winged bean
Potassium 586mg 58mg Winged bean
Sodium 35mg 5mg Couscous
Zinc 1.39mg 0.26mg Winged bean
Copper 1.386mg 0.041mg Winged bean
Manganese 0.532mg 0.084mg Winged bean
Selenium 0.7µg 27.5µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.379mg 0.063mg Winged bean
Vitamin B2 0.149mg 0.027mg Winged bean
Vitamin B3 1.64mg 0.983mg Winged bean
Vitamin B5 0.116mg 0.371mg Couscous
Vitamin B6 0.075mg 0.051mg Winged bean
Folate 19µg 15µg Winged bean
Vitamin K 0.1µg Couscous
Tryptophan 0.252mg 0.049mg Winged bean
Threonine 0.451mg 0.1mg Winged bean
Isoleucine 0.425mg 0.147mg Winged bean
Leucine 0.64mg 0.259mg Winged bean
Lysine 0.592mg 0.073mg Winged bean
Methionine 0.143mg 0.059mg Winged bean
Phenylalanine 0.451mg 0.184mg Winged bean
Valine 0.599mg 0.162mg Winged bean
Histidine 0.241mg 0.077mg Winged bean
Saturated Fat 0.222g 0.029g Couscous
Monounsaturated Fat 0.234g 0.022g Winged bean
Polyunsaturated fat 0.174g 0.064g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
7%
Couscous
Minerals Daily Need Coverage Score
75%
Winged bean
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.193g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.