Couscous vs Kidney Beans: How Do They Compare?

Although couscous and kidney beans belong to different food groups, while couscous belong is a grain, and kidney beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares couscous and kidney beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how couscous and kidney beans compare specifically.

Couscous

Couscous (Couscous) is a type of pasta made from small, round granules of semolina, which is the coarsely ground endosperm of durum wheat.

It is a good source of carbohydrates and small amounts of protein, fiber, vitamins, and minerals like iron and B vitamins, depending on the ingredients used in the dish’s preparation.

Couscous is a staple food in North Africa and the Middle East and is traditionally served as a side dish or as a base for stews and salads. It is also gluten-free and easy to digest.

Couscous can be enjoyed in various ways. It can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. It can also be paired with vegetables and lean protein sources such as legumes and in moderate portions.

Couscous is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin) and some Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

Couscous vs Kidney Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing couscous vs kidney beans.

This comparison will start by comparing the caloric value of couscous and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Couscous vs Kidney Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing kidney beans vs couscous for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 376 calories per 100 grams of couscous.

However, both couscous and kidney beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Couscous vs Kidney Beans Protein

Legumes and most legume products, including couscous and kidney beans, are important sources of plant-based protein.

Kidney Beans offer around 46% more protein than couscous.

Kidney Beans have 23.6 grams of protein per 100 grams, while couscous has 12.8 grams of protein per 100 grams.

Couscous vs Kidney Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in couscous and kidney beans.

The total amount of carbohydrates is around 22% higher in couscous than in kidney beans. It have 77.4 grams per 100 grams, compared to 60 grams in kidney beans.

There’s less sugar in couscous than in kidney beans, 100% precisely.

One handful of couscous (28 grams) contains 0 grams of sugar, while the same amount of kidney beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in couscous and kidney beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, kidney beans are a better source of fiber than couscous which offer 1.4 grams per portion.

Couscous vs Kidney Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, couscous and kidney beans are low in fat.

Fats in couscous and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in couscous and kidney beans:

• Couscous: 0.6 grams per 100 grams
• Kidney Beans: 0.8 per 100 grams

Speaking of saturated fats, couscous and kidney beans contain the same amount of saturated fats, 0.1 grams per 100 grams.

Couscous vs Kidney Beans Vitamins Content

This section will discuss the vitamin content of couscous and kidney beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Couscous has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, kidney beans have a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Couscous and kidney beans contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins couscous and kidney beans contain side by side, so you can easily compare them.

Couscous vs Kidney Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the couscous and kidney beans comparison focuses on their mineral content.

Couscous is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than kidney beans.

Check out the table below to learn how couscous and kidney beans compare when it comes to mineral content.

The Final Word

Couscous and kidney beans are highly nutritious and a great addition to a plant-based diet.

Both couscous and kidney beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.