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  6. Couscous vs. Beans

Couscous vs. Beans — In-Depth Nutrition Comparison

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How are couscous and beans different?

  • Couscous has more selenium; however, beans are richer in copper, fiber, phosphorus, zinc, vitamin B1, potassium, vitamin B6, and magnesium.
  • Couscous covers your daily need for selenium, 42% more than beans.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of beans is 33.

Couscous, cooked and Beans, baked, canned, no salt added types were used in this article.

Infographic

Couscous vs Beans infographic
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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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +31%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +511.1%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +410.3%
Contains more CopperCopper +402.4%
Contains more ZincZinc +438.5%
Contains more PhosphorusPhosphorus +372.7%
Contains less SodiumSodium -80%

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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Beans
Beans
8
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15.4%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B6Vitamin B6 +154.9%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Beans DV% diff.
Selenium 27.5µg 4.5µg 42%
Copper 0.041mg 0.206mg 18%
Fiber 1.4g 5.5g 16%
Phosphorus 22mg 104mg 12%
Zinc 0.26mg 1.4mg 10%
Potassium 58mg 296mg 7%
Vitamin B1 0.063mg 0.15mg 7%
Vitamin B5 0.371mg 7%
Magnesium 8mg 32mg 6%
Vitamin B6 0.051mg 0.13mg 6%
Choline 3.3mg 30.8mg 5%
Calcium 8mg 50mg 4%
Manganese 0.084mg 4%
Vitamin C 0mg 3.1mg 3%
Vitamin B2 0.027mg 0.06mg 3%
Vitamin B3 0.983mg 0.43mg 3%
Protein 3.79g 4.8g 2%
Folate 15µg 24µg 2%
Carbs 23.22g 20.49g 1%
Iron 0.38mg 0.29mg 1%
Vitamin A 0µg 5µg 1%
Vitamin K 0.1µg 0.8µg 1%
Polyunsaturated fat 0.064g 0.172g 1%
Calories 112kcal 105kcal 0%
Protein per 100 calories 3.4g 4.6g N/A
Calories per 10 g protein 296kcal 219kcal N/A
Weight per 100 calories 89g 95g N/A
Fats 0.16g 0.4g 0%
Net carbs 21.82g 14.99g N/A
Sugar 0.1g 7.78g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.13mg 0.15mg 0%
Saturated fat 0.029g 0.103g 0%
Monounsaturated fat 0.022g 0.035g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more CarbsCarbs +13.3%
Contains more ProteinProtein +26.6%
Contains more FatsFats +150%
Contains more OtherOther +557.7%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -71.8%
Contains more Mono. FatMonounsaturated fat +59.1%
Contains more Poly. FatPolyunsaturated fat +168.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.