Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Couscous
  5. Compare
  6. Couscous vs. Bean raw

Couscous vs. Bean raw — In-Depth Nutrition Comparison

Compare

Differences between couscous and bean raw

  • 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.
  • 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 Couscous, cooked and Beans, pinto, mature seeds, raw.

Infographic

Couscous vs Bean raw 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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%
Contains less SodiumSodium -58.3%
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%
~equal in Selenium ~27.9µg

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%
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%
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 Couscous Bean raw DV% diff.
Folate 15µg 525µg 128%
Copper 0.041mg 0.893mg 95%
Iron 0.38mg 5.07mg 59%
Fiber 1.4g 15.5g 56%
Phosphorus 22mg 411mg 56%
Vitamin B1 0.063mg 0.713mg 54%
Manganese 0.084mg 1.148mg 46%
Magnesium 8mg 176mg 40%
Potassium 58mg 1393mg 39%
Protein 3.79g 21.42g 35%
Vitamin B6 0.051mg 0.474mg 33%
Zinc 0.26mg 2.28mg 18%
Starch 34.17g 14%
Vitamin B2 0.027mg 0.212mg 14%
Carbs 23.22g 62.55g 13%
Calories 112kcal 347kcal 12%
Calcium 8mg 113mg 11%
Choline 3.3mg 66.2mg 11%
Vitamin B5 0.371mg 0.785mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin K 0.1µg 5.6µg 5%
Fats 0.16g 1.23g 2%
Polyunsaturated fat 0.064g 0.407g 2%
Vitamin E 0.13mg 0.21mg 1%
Selenium 27.5µg 27.9µg 1%
Vitamin B3 0.983mg 1.174mg 1%
Saturated fat 0.029g 0.235g 1%
Monounsaturated fat 0.022g 0.229g 1%
Protein per 100 calories 3.4g 6.2g N/A
Calories per 10 g protein 296kcal 162kcal N/A
Weight per 100 calories 89g 29g N/A
Net carbs 21.82g 47.05g N/A
Sugar 0.1g 2.11g N/A
Sodium 5mg 12mg 0%
Tryptophan 0.049mg 0.237mg 0%
Threonine 0.1mg 0.81mg 0%
Isoleucine 0.147mg 0.871mg 0%
Leucine 0.259mg 1.558mg 0%
Lysine 0.073mg 1.356mg 0%
Methionine 0.059mg 0.259mg 0%
Phenylalanine 0.184mg 1.095mg 0%
Valine 0.162mg 0.998mg 0%
Histidine 0.077mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +540.5%
Contains more ProteinProtein +465.2%
Contains more FatsFats +668.8%
Contains more CarbsCarbs +169.4%
Contains more OtherOther +1234.6%

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

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