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

Soybean vs. Couscous — In-Depth Nutrition Comparison

Compare

How are soybeans and couscous different?

  • Soybeans have more iron, copper, manganese, phosphorus, vitamin B2, magnesium, fiber, vitamin K, and vitamin B6; however, couscous is richer in selenium.
  • Soybeans cover your daily need for iron, 60% more than couscous.
  • Soybeans have 192 times more vitamin K than couscous. Soybeans have 19.2µg of vitamin K, while couscous has 0.1µg.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of soybeans is 14.

Soybeans, mature cooked, boiled, without salt and Couscous, cooked types were used in this article.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +975%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +787.9%
Contains more IronIron +1252.6%
Contains more CopperCopper +892.7%
Contains more ZincZinc +342.3%
Contains more PhosphorusPhosphorus +1013.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +881%
Contains more SeleniumSelenium +276.7%

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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
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 +169.2%
Contains more Vitamin B1Vitamin B1 +146%
Contains more Vitamin B2Vitamin B2 +955.6%
Contains more Vitamin B6Vitamin B6 +358.8%
Contains more Vitamin KVitamin K +19100%
Contains more FolateFolate +260%
Contains more Vitamin B3Vitamin B3 +146.4%
Contains more Vitamin B5Vitamin B5 +107.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Couscous DV% diff.
Iron 5.14mg 0.38mg 60%
Copper 0.407mg 0.041mg 41%
Selenium 7.3µg 27.5µg 37%
Polyunsaturated fat 5.064g 0.064g 33%
Phosphorus 245mg 22mg 32%
Manganese 0.824mg 0.084mg 32%
Protein 18.21g 3.79g 29%
Vitamin B2 0.285mg 0.027mg 20%
Magnesium 86mg 8mg 19%
Fiber 6g 1.4g 18%
Vitamin K 19.2µg 0.1µg 16%
Fats 8.97g 0.16g 14%
Vitamin B6 0.234mg 0.051mg 14%
Potassium 515mg 58mg 13%
Folate 54µg 15µg 10%
Calcium 102mg 8mg 9%
Zinc 1.15mg 0.26mg 8%
Vitamin B1 0.155mg 0.063mg 8%
Choline 47.5mg 3.3mg 8%
Saturated fat 1.297g 0.029g 6%
Carbs 8.36g 23.22g 5%
Monounsaturated fat 1.981g 0.022g 5%
Vitamin B3 0.399mg 0.983mg 4%
Vitamin B5 0.179mg 0.371mg 4%
Calories 172kcal 112kcal 3%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.35mg 0.13mg 1%
Protein per 100 calories 11g 3.4g N/A
Calories per 10 g protein 94kcal 296kcal N/A
Weight per 100 calories 58g 89g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
Net carbs 2.36g 21.82g N/A
Sugar 3g 0.1g N/A
Sodium 1mg 5mg 0%
Tryptophan 0.242mg 0.049mg 0%
Threonine 0.723mg 0.1mg 0%
Isoleucine 0.807mg 0.147mg 0%
Leucine 1.355mg 0.259mg 0%
Lysine 1.108mg 0.073mg 0%
Methionine 0.224mg 0.059mg 0%
Phenylalanine 0.869mg 0.184mg 0%
Valine 0.831mg 0.162mg 0%
Histidine 0.449mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +380.5%
Contains more FatsFats +5506.3%
Contains more OtherOther +634.6%
Contains more CarbsCarbs +177.8%
Contains more WaterWater +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +8904.5%
Contains more Poly. FatPolyunsaturated fat +7812.5%
Contains less Sat. FatSaturated fat -97.8%

People also compare

Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw
Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oats
Oats

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.