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  6. Lentil soup vs. Couscous

Lentil soup vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and couscous?

  • Lentil soup is richer in iron and phosphorus, while couscous is higher in selenium.
  • Couscous's daily need coverage for selenium is 49% higher.
  • Couscous has 106 times less sodium than lentil soup. Lentil soup has 532mg of sodium, while couscous has 5mg.
  • Couscous has a higher glycemic index (65) than lentil soup (44).

We used Soup, lentil with ham, canned, ready-to-serve and Couscous, cooked types in this comparison.

Infographic

Lentil soup vs Couscous 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
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%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +148.3%
Contains more IronIron +181.6%
Contains more CopperCopper +70.7%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +236.4%
Contains more ManganeseManganese +42.9%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +9066.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin B3Vitamin B3 +80.4%
Contains more Vitamin B5Vitamin B5 +165%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg

All nutrients comparison - raw data values

Nutrient Lentil soup Couscous DV% diff.
Selenium 0.3µg 27.5µg 49%
Sodium 532mg 5mg 23%
Iron 1.07mg 0.38mg 9%
Phosphorus 74mg 22mg 7%
Fiber 1.4g 6%
Carbs 8.16g 23.22g 5%
Vitamin B5 0.14mg 0.371mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin B3 0.545mg 0.983mg 3%
Copper 0.07mg 0.041mg 3%
Calories 56kcal 112kcal 3%
Vitamin B6 0.09mg 0.051mg 3%
Potassium 144mg 58mg 3%
Saturated fat 0.45g 0.029g 2%
Vitamin C 1.7mg 0mg 2%
Manganese 0.12mg 0.084mg 2%
Folate 20µg 15µg 1%
Choline 3.3mg 1%
Monounsaturated fat 0.52g 0.022g 1%
Vitamin B2 0.045mg 0.027mg 1%
Vitamin B1 0.07mg 0.063mg 1%
Fats 1.12g 0.16g 1%
Calcium 17mg 8mg 1%
Vitamin A 7µg 0µg 1%
Vitamin E 0.13mg 1%
Cholesterol 3mg 0mg 1%
Protein 3.74g 3.79g 0%
Net carbs 8.16g 21.82g N/A
Magnesium 9mg 8mg 0%
Sugar 0.1g N/A
Zinc 0.3mg 0.26mg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.13g 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +600%
Contains more WaterWater +18.2%
Contains more OtherOther +373.1%
Contains more CarbsCarbs +184.6%
~equal in Protein ~3.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +2263.6%
Contains more Poly. FatPolyunsaturated fat +103.1%
Contains less Sat. FatSaturated fat -93.6%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.