Couscous vs. Pinto Beans
Nutrition comparison of Cooked Couscous and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and pinto beans:
- Both couscous and pinto beans are high in calories.
- Couscous has more niacin, pantothenic acid and Vitamin B6.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both couscous and pinto beans are high in calories. Couscous is very similar to couscous for calories - couscous has 112 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, couscous is lighter in protein, heavier in carbs and lighter in fat compared to pinto beans per calorie. Couscous has a macronutrient ratio of 14:85:2 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Pinto Beans | |
|---|---|---|
| Protein | 14% | 24% |
| Carbohydrates | 85% | 69% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Couscous and pinto beans contain similar amounts of carbs - couscous has 23.2g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has 293% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Couscous and pinto beans contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 84% more protein than couscous - couscous has 3.8g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both couscous and pinto beans are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and couscous contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and pinto beans contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Couscous and pinto beans contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Couscous has more niacin, pantothenic acid and Vitamin B6. Both couscous and pinto beans contain significant amounts of thiamin, riboflavin and folate.
| Couscous | Pinto Beans | |
|---|---|---|
| Thiamin | 0.063 MG | 0.052 MG |
| Riboflavin | 0.027 MG | 0.019 MG |
| Niacin | 0.983 MG | 0.272 MG |
| Pantothenic acid | 0.371 MG | ~ |
| Vitamin B6 | 0.051 MG | ~ |
| Folate | 15 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 688% more calcium than couscous - couscous has 8mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 250% more iron than couscous - couscous has 0.38mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 372% more potassium than couscous - couscous has 58mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.158 G |
| Total | 0.003 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, both couscous and pinto beans contain significant amounts of linoleic acid.
| Couscous | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.06 G | 0.115 G |
| Total | 0.06 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Cooked Couscous g
()
|
Daily Values (%) |
Pinto 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 pinto beans contain more calories in 100 grams?Both couscous and pinto beans are high in calories. Couscous is quite similar to couscous for calories - couscous has 112 calories in 100g and pinto bean has 114 calories.
Does couscous or pinto beans have more carbohydrates?
By weight, couscous and pinto beans contain similar amounts of carbs - couscous has 23.2g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does couscous or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 690% more calcium than couscous - couscous has 8mg of calcium in 100 grams and pinto bean has 63mg of calcium.