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  6. Couscous vs. Lablab

Couscous vs. Lablab — In-Depth Nutrition Comparison

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What are the differences between Couscous and Lablab?

  • Couscous is higher in Selenium, however, Lablab is richer in Iron, Copper, Zinc, Magnesium, Manganese, Vitamin B1, Phosphorus, and Potassium.
  • Lablab's daily need coverage for Iron is 53% more.
  • Lablab contains 10 times less Selenium than Couscous. Couscous contains 27.5µg of Selenium, while Lablab contains 2.8µg.

We used Couscous, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Couscous vs Lablab infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Couscous
Couscous
2
:
8
Lablab
Lablab
Contains less Sodium -28.6%
Contains more Selenium +882.1%
Contains more Calcium +400%
Contains more Iron +1105.3%
Contains more Magnesium +925%
Contains more Phosphorus +445.5%
Contains more Potassium +481%
Contains more Zinc +996.2%
Contains more Copper +731.7%
Contains more Manganese +473.8%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains less Sodium -28.6%
Contains more Selenium +882.1%
Contains more Calcium +400%
Contains more Iron +1105.3%
Contains more Magnesium +925%
Contains more Phosphorus +445.5%
Contains more Potassium +481%
Contains more Zinc +996.2%
Contains more Copper +731.7%
Contains more Manganese +473.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Couscous
Couscous
6
:
2
Lablab
Lablab
Contains more Vitamin B3 +139.2%
Contains more Vitamin B5 +17.4%
Contains more Vitamin B6 +37.8%
Contains more Folate +275%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +37%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Lablab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin B3 +139.2%
Contains more Vitamin B5 +17.4%
Contains more Vitamin B6 +37.8%
Contains more Folate +275%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +37%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Lablab
Lablab
Contains more Carbs +12.2%
Contains more Protein +114.8%
Contains more Fats +262.5%
Contains more Other +461.5%
Equal in Water - 69.13
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more Carbs +12.2%
Contains more Protein +114.8%
Contains more Fats +262.5%
Contains more Other +461.5%
Equal in Water - 69.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Lablab
Lablab
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +282.8%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +282.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Lablab
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Lablab Opinion
Net carbs 21.82g 20.69g Couscous
Protein 3.79g 8.14g Lablab
Fats 0.16g 0.58g Lablab
Carbs 23.22g 20.69g Couscous
Calories 112kcal 117kcal Lablab
Sugar 0.1g Lablab
Fiber 1.4g Couscous
Calcium 8mg 40mg Lablab
Iron 0.38mg 4.58mg Lablab
Magnesium 8mg 82mg Lablab
Phosphorus 22mg 120mg Lablab
Potassium 58mg 337mg Lablab
Sodium 5mg 7mg Couscous
Zinc 0.26mg 2.85mg Lablab
Copper 0.041mg 0.341mg Lablab
Manganese 0.084mg 0.482mg Lablab
Selenium 27.5µg 2.8µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.27mg Lablab
Vitamin B2 0.027mg 0.037mg Lablab
Vitamin B3 0.983mg 0.411mg Couscous
Vitamin B5 0.371mg 0.316mg Couscous
Vitamin B6 0.051mg 0.037mg Couscous
Folate 15µg 4µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.068mg Lablab
Threonine 0.1mg 0.315mg Lablab
Isoleucine 0.147mg 0.39mg Lablab
Leucine 0.259mg 0.691mg Lablab
Lysine 0.073mg 0.556mg Lablab
Methionine 0.059mg 0.065mg Lablab
Phenylalanine 0.184mg 0.41mg Lablab
Valine 0.162mg 0.422mg Lablab
Histidine 0.077mg 0.233mg Lablab
Saturated Fat 0.029g 0.099g Couscous
Monounsaturated Fat 0.022g 0.026g Lablab
Polyunsaturated fat 0.064g 0.245g Lablab

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
10%
Lablab
Minerals Daily Need Coverage Score
22%
Couscous
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 20)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $0.5)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.07g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.