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  6. Couscous vs. Lupin Bean

Couscous vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the main differences between couscous and lupin Bean?

  • Couscous is richer in selenium, while lupin Bean is higher in protein, manganese, copper, phosphorus, folate, magnesium, iron, zinc, and vitamin B1.
  • Couscous's daily need coverage for selenium is 45% higher.

We used Couscous, cooked and Lupins, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Couscous vs Lupin Bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more SeleniumSelenium +957.7%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +322.4%
Contains more IronIron +215.8%
Contains more CopperCopper +463.4%
Contains more ZincZinc +430.8%
Contains more PhosphorusPhosphorus +481.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +704.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +98.6%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +112.7%
Contains more Vitamin B2Vitamin B2 +96.3%
Contains more FolateFolate +293.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Lupin Bean DV% diff.
Selenium 27.5µg 2.6µg 45%
Manganese 0.084mg 0.676mg 26%
Protein 3.79g 15.57g 24%
Copper 0.041mg 0.231mg 21%
Phosphorus 22mg 128mg 15%
Magnesium 8mg 54mg 11%
Folate 15µg 59µg 11%
Iron 0.38mg 1.2mg 10%
Zinc 0.26mg 1.38mg 10%
Potassium 58mg 245mg 6%
Fiber 1.4g 2.8g 6%
Vitamin B1 0.063mg 0.134mg 6%
Fats 0.16g 2.92g 4%
Carbs 23.22g 9.88g 4%
Calcium 8mg 51mg 4%
Vitamin B5 0.371mg 0.188mg 4%
Polyunsaturated fat 0.064g 0.73g 4%
Vitamin B3 0.983mg 0.495mg 3%
Vitamin B6 0.051mg 0.009mg 3%
Monounsaturated fat 0.022g 1.18g 3%
Vitamin B2 0.027mg 0.053mg 2%
Vitamin C 0mg 1.1mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Saturated fat 0.029g 0.346g 1%
Calories 112kcal 119kcal 0%
Protein per 100 calories 3.4g 13g N/A
Calories per 10 g protein 296kcal 76kcal N/A
Weight per 100 calories 89g 84g N/A
Unsaturated / Saturated Fat ratio 3 5.5 N/A
Net carbs 21.82g 7.08g N/A
Sugar 0.1g N/A
Sodium 5mg 4mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.125mg 0%
Threonine 0.1mg 0.573mg 0%
Isoleucine 0.147mg 0.695mg 0%
Leucine 0.259mg 1.181mg 0%
Lysine 0.073mg 0.832mg 0%
Methionine 0.059mg 0.11mg 0%
Phenylalanine 0.184mg 0.618mg 0%
Valine 0.162mg 0.65mg 0%
Histidine 0.077mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +135%
Contains more ProteinProtein +310.8%
Contains more FatsFats +1725%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +5263.6%
Contains more Poly. FatPolyunsaturated fat +1040.6%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.