Couscous vs. Kidney Beans
Nutrition comparison of Cooked Couscous and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and kidney beans:
- Both couscous and kidney beans are high in calories.
- Couscous has more niacin and pantothenic acid, however, kidney bean contains more Vitamin B6.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both couscous and kidney beans are high in calories. Couscous is very similar to couscous for calories - couscous has 112 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, couscous is lighter in protein, heavier in carbs and lighter in fat compared to kidney beans per calorie. Couscous has a macronutrient ratio of 14:85:2 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Kidney Beans | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 85% | 67% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Couscous and kidney beans contain similar amounts of carbs - couscous has 23.2g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 329% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Couscous and kidney beans contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 114% more protein than couscous - couscous has 3.8g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both couscous and kidney beans are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and couscous contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and kidney beans contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Couscous and kidney beans contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Couscous has more niacin and pantothenic acid, however, kidney bean contains more Vitamin B6. Both couscous and kidney beans contain significant amounts of thiamin, riboflavin and folate.
| Couscous | Kidney Beans | |
|---|---|---|
| Thiamin | 0.063 MG | 0.06 MG |
| Riboflavin | 0.027 MG | 0.015 MG |
| Niacin | 0.983 MG | 0.417 MG |
| Pantothenic acid | 0.371 MG | ~ |
| Vitamin B6 | 0.051 MG | 0.113 MG |
| Folate | 15 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 625% more calcium than couscous - couscous has 8mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 295% more iron than couscous - couscous has 0.38mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 331% more potassium than couscous - couscous has 58mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.132 G |
| Total | 0.003 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than couscous per 100 grams.
| Couscous | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.06 G | 0.217 G |
| Total | 0.06 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Couscous (Couscous, cooked) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cooked Couscous g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does couscous or kidney beans contain more calories in 100 grams?Both couscous and kidney beans are high in calories. Couscous is quite similar to couscous for calories - couscous has 112 calories in 100g and kidney bean has 121 calories.
Does couscous or kidney beans have more carbohydrates?
By weight, couscous and kidney beans contain similar amounts of carbs - couscous has 23.2g of carbs for 100g and kidney bean has 20.8g of carbohydrates.