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Couscous vs Lentil - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 37)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.2)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 1.7g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Lentil
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Couscous
10
Lentil
Mineral Summary Score
5
Couscous
30
Lentil

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Lentil
Contains more Iron +776.3%
Contains more Calcium +137.5%
Contains more Potassium +536.2%
Contains more Magnesium +350%
Contains more Copper +512.2%
Contains more Zinc +388.5%
Contains more Phosphorus +718.2%
Contains less Sodium -60%
Contains more Iron +776.3%
Contains more Calcium +137.5%
Contains more Potassium +536.2%
Contains more Magnesium +350%
Contains more Copper +512.2%
Contains more Zinc +388.5%
Contains more Phosphorus +718.2%
Contains less Sodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Lentil
Contains more Vitamin E +18.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +168.3%
Contains more Vitamin B2 +170.4%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +249%
Contains more Vitamin K +1600%
Equal in Vitamin B3 - 1.06
Contains more Vitamin E +18.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +168.3%
Contains more Vitamin B2 +170.4%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +249%
Contains more Vitamin K +1600%
Equal in Vitamin B3 - 1.06

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
23%
Couscous
54%
Lentil
Carbohydrates
23%
Couscous
20%
Lentil
Fats
1%
Couscous
2%
Lentil

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Couscous Lentil Opinion
Calories 112 116 Lentil
Protein 3.79 9.02 Lentil
Fats 0.16 0.38 Lentil
Vitamin C 0 1.5 Lentil
Carbs 23.22 20.13 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 3.33 Lentil
Calcium 8 19 Lentil
Potassium 58 369 Lentil
Magnesium 8 36 Lentil
Sugars 0.1 1.8 Lentil
Fiber 1.4 7.9 Lentil
Copper 0.041 0.251 Lentil
Zinc 0.26 1.27 Lentil
Starch
Phosphorus 22 180 Lentil
Sodium 5 2 Lentil
Vitamin A 0 8 Lentil
Vitamin E 0.13 0.11 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.169 Lentil
Vitamin B2 0.027 0.073 Lentil
Vitamin B3 0.983 1.06 Lentil
Vitamin B5 0.371 0.638 Lentil
Vitamin B6 0.051 0.178 Lentil
Vitamin B12 0 0
Vitamin K 0.1 1.7 Lentil
Folic acid (B9) 0 0
Trans Fat 0 Couscous
Saturated Fat 0.029 0.053 Couscous
Monounsaturated Fat 0.022 0.064 Lentil
Polyunsaturated fat 0.064 0.175 Lentil
Tryptophan 0.049 0.081 Lentil
Threonine 0.1 0.323 Lentil
Isoleucine 0.147 0.39 Lentil
Leucine 0.259 0.654 Lentil
Lysine 0.073 0.63 Lentil
Methionine 0.059 0.077 Lentil
Phenylalanine 0.184 0.445 Lentil
Valine 0.162 0.448 Lentil
Histidine 0.077 0.254 Lentil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.