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Lentil vs Couscous - 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.
Lentil Couscous
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
Lentil Couscous
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
10
Lentil
4
Couscous
Mineral Summary Score
30
Lentil
5
Couscous

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
Lentil
8
:
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
Lentil
8
:
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%
Contains more Vitamin E +18.2%
Equal in Vitamin B3 - 0.983
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%
Contains more Vitamin E +18.2%
Equal in Vitamin B3 - 0.983

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
54%
Lentil
23%
Couscous
Carbohydrates
20%
Lentil
23%
Couscous
Fats
2%
Lentil
1%
Couscous

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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 Lentil Couscous Opinion
Calories 116 112 Lentil
Protein 9.02 3.79 Lentil
Fats 0.38 0.16 Lentil
Vitamin C 1.5 0 Lentil
Carbs 20.13 23.22 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 0.38 Lentil
Calcium 19 8 Lentil
Potassium 369 58 Lentil
Magnesium 36 8 Lentil
Sugars 1.8 0.1 Lentil
Fiber 7.9 1.4 Lentil
Copper 0.251 0.041 Lentil
Zinc 1.27 0.26 Lentil
Starch
Phosphorus 180 22 Lentil
Sodium 2 5 Lentil
Vitamin A 8 0 Lentil
Vitamin E 0.11 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.169 0.063 Lentil
Vitamin B2 0.073 0.027 Lentil
Vitamin B3 1.06 0.983 Lentil
Vitamin B5 0.638 0.371 Lentil
Vitamin B6 0.178 0.051 Lentil
Vitamin B12 0 0
Vitamin K 1.7 0.1 Lentil
Folic acid (B9) 0 0
Trans Fat 0 Couscous
Saturated Fat 0.053 0.029 Couscous
Monounsaturated Fat 0.064 0.022 Lentil
Polyunsaturated fat 0.175 0.064 Lentil
Tryptophan 0.081 0.049 Lentil
Threonine 0.323 0.1 Lentil
Isoleucine 0.39 0.147 Lentil
Leucine 0.654 0.259 Lentil
Lysine 0.63 0.073 Lentil
Methionine 0.077 0.059 Lentil
Phenylalanine 0.445 0.184 Lentil
Valine 0.448 0.162 Lentil
Histidine 0.254 0.077 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.