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  6. Broad beans vs. Couscous

Broad beans vs. Couscous — In-Depth Nutrition Comparison

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How are broad beans and couscous different?

  • Broad beans have more vitamin C, iron, folate, fiber, manganese, phosphorus, magnesium, and vitamin B1; however, couscous is richer in selenium and vitamin B5.
  • Couscous covers your daily need for selenium 48% more than broad beans.
  • Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of couscous is 65.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Couscous, cooked types were used in this article.

Infographic

Broad beans vs Couscous infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 +287.5%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +232.8%
Contains more IronIron +294.7%
Contains more CopperCopper +46.3%
Contains more ZincZinc +80.8%
Contains more PhosphorusPhosphorus +231.8%
Contains more ManganeseManganese +210.7%
Contains less SodiumSodium -87.8%
Contains more SeleniumSelenium +2650%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 66% 0% 4.7% 0% 32% 21% 23% 4% 6.7% 0% 0% 44%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +103.2%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more FolateFolate +286.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +462.1%
Contains more Vitamin B6Vitamin B6 +75.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Couscous DV% diff.
Selenium 1µg 27.5µg 48%
Vitamin C 19.8mg 0mg 22%
Iron 1.5mg 0.38mg 14%
Folate 58µg 15µg 11%
Fiber 3.6g 1.4g 9%
Manganese 0.261mg 0.084mg 8%
Phosphorus 73mg 22mg 7%
Vitamin B5 0.066mg 0.371mg 6%
Magnesium 31mg 8mg 5%
Vitamin B1 0.128mg 0.063mg 5%
Vitamin B2 0.09mg 0.027mg 5%
Carbs 10.1g 23.22g 4%
Potassium 193mg 58mg 4%
Calories 62kcal 112kcal 3%
Protein 4.8g 3.79g 2%
Copper 0.06mg 0.041mg 2%
Zinc 0.47mg 0.26mg 2%
Sodium 41mg 5mg 2%
Vitamin A 14µg 0µg 2%
Vitamin B6 0.029mg 0.051mg 2%
Polyunsaturated fat 0.303g 0.064g 2%
Fats 0.5g 0.16g 1%
Calcium 18mg 8mg 1%
Vitamin E 0.13mg 1%
Vitamin B3 1.2mg 0.983mg 1%
Choline 3.3mg 1%
Saturated fat 0.142g 0.029g 1%
Protein per 100 calories 7.7g 3.4g N/A
Calories per 10 g protein 129kcal 296kcal N/A
Weight per 100 calories 161g 89g N/A
Net carbs 6.5g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.02g 0.022g 0%
Tryptophan 0.048mg 0.049mg 0%
Threonine 0.178mg 0.1mg 0%
Isoleucine 0.215mg 0.147mg 0%
Leucine 0.37mg 0.259mg 0%
Lysine 0.313mg 0.073mg 0%
Methionine 0.037mg 0.059mg 0%
Phenylalanine 0.195mg 0.184mg 0%
Valine 0.235mg 0.162mg 0%
Histidine 0.115mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +26.6%
Contains more FatsFats +212.5%
Contains more WaterWater +15.3%
Contains more CarbsCarbs +129.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 Poly. FatPolyunsaturated fat +373.4%
Contains less Sat. FatSaturated fat -79.6%
~equal in Monounsaturated fat ~0.022g

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.