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  6. Bean raw vs. Couscous

Bean raw vs. Couscous — In-Depth Nutrition Comparison

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Differences between bean raw and couscous

  • Couscous contains less folate, copper, iron, fiber, phosphorus, vitamin B1, manganese, magnesium, potassium, and vitamin B6 than bean raw.
  • Bean raw's daily need coverage for folate is 128% higher.
  • Couscous contains 24 times less potassium than bean raw. Bean raw contains 1393mg of potassium, while couscous contains 58mg.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of couscous is 65.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Couscous, cooked.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +2100%
Contains more CalciumCalcium +1312.5%
Contains more PotassiumPotassium +2301.7%
Contains more IronIron +1234.2%
Contains more CopperCopper +2078%
Contains more ZincZinc +776.9%
Contains more PhosphorusPhosphorus +1768.2%
Contains more ManganeseManganese +1266.7%
Contains less SodiumSodium -58.3%
~equal in Selenium ~27.5µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +61.5%
Contains more Vitamin B1Vitamin B1 +1031.7%
Contains more Vitamin B2Vitamin B2 +685.2%
Contains more Vitamin B3Vitamin B3 +19.4%
Contains more Vitamin B5Vitamin B5 +111.6%
Contains more Vitamin B6Vitamin B6 +829.4%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +3400%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Couscous DV% diff.
Folate 525µg 15µg 128%
Copper 0.893mg 0.041mg 95%
Iron 5.07mg 0.38mg 59%
Fiber 15.5g 1.4g 56%
Phosphorus 411mg 22mg 56%
Vitamin B1 0.713mg 0.063mg 54%
Manganese 1.148mg 0.084mg 46%
Magnesium 176mg 8mg 40%
Potassium 1393mg 58mg 39%
Protein 21.42g 3.79g 35%
Vitamin B6 0.474mg 0.051mg 33%
Zinc 2.28mg 0.26mg 18%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.027mg 14%
Carbs 62.55g 23.22g 13%
Calories 347kcal 112kcal 12%
Calcium 113mg 8mg 11%
Choline 66.2mg 3.3mg 11%
Vitamin B5 0.785mg 0.371mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 0.1µg 5%
Fats 1.23g 0.16g 2%
Polyunsaturated fat 0.407g 0.064g 2%
Vitamin E 0.21mg 0.13mg 1%
Selenium 27.9µg 27.5µg 1%
Vitamin B3 1.174mg 0.983mg 1%
Saturated fat 0.235g 0.029g 1%
Monounsaturated fat 0.229g 0.022g 1%
Protein per 100 calories 6.2g 3.4g N/A
Calories per 10 g protein 162kcal 296kcal N/A
Weight per 100 calories 29g 89g N/A
Net carbs 47.05g 21.82g N/A
Sugar 2.11g 0.1g N/A
Sodium 12mg 5mg 0%
Tryptophan 0.237mg 0.049mg 0%
Threonine 0.81mg 0.1mg 0%
Isoleucine 0.871mg 0.147mg 0%
Leucine 1.558mg 0.259mg 0%
Lysine 1.356mg 0.073mg 0%
Methionine 0.259mg 0.059mg 0%
Phenylalanine 1.095mg 0.184mg 0%
Valine 0.998mg 0.162mg 0%
Histidine 0.556mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +465.2%
Contains more FatsFats +668.8%
Contains more CarbsCarbs +169.4%
Contains more OtherOther +1234.6%
Contains more WaterWater +540.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 +940.9%
Contains more Poly. FatPolyunsaturated fat +535.9%
Contains less Sat. FatSaturated fat -87.7%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.