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Lentil vs. Couscous — In-Depth Nutrition Comparison

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How are Lentil and Couscous different?

  • Lentil is higher in Folate, Iron, Fiber, Copper, Phosphorus, Manganese, Vitamin B6, Zinc, and Potassium, however, Couscous is richer in Selenium.
  • Daily need coverage for Selenium from Couscous is 45% higher.
  • Lentil contains 12 times more Folate than Couscous. While Lentil contains 181µg of Folate, Couscous contains only 15µg.

Lentils, mature seeds, cooked, boiled, without salt and Couscous, cooked are the varieties used in this article.

Infographic

Lentil 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.
Contains more Calcium +137.5%
Contains more Iron +776.3%
Contains more Magnesium +350%
Contains more Phosphorus +718.2%
Contains more Potassium +536.2%
Contains less Sodium -60%
Contains more Zinc +388.5%
Contains more Copper +512.2%
Contains more Manganese +488.1%
Contains more Selenium +882.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +137.5%
Contains more Iron +776.3%
Contains more Magnesium +350%
Contains more Phosphorus +718.2%
Contains more Potassium +536.2%
Contains less Sodium -60%
Contains more Zinc +388.5%
Contains more Copper +512.2%
Contains more Manganese +488.1%
Contains more Selenium +882.1%

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.
Lentil
10
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +168.3%
Contains more Vitamin B2 +170.4%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +249%
Contains more Folate +1106.7%
Contains more Choline +890.9%
Contains more Vitamin K +1600%
Contains more Vitamin E +18.2%
Equal in Vitamin B3 - 0.983
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 18% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 2% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +168.3%
Contains more Vitamin B2 +170.4%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +249%
Contains more Folate +1106.7%
Contains more Choline +890.9%
Contains more Vitamin K +1600%
Contains more Vitamin E +18.2%
Equal in Vitamin B3 - 0.983

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +138%
Contains more Fats +137.5%
Contains more Other +219.2%
Contains more Carbs +15.4%
Equal in Water - 72.57
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 Protein +138%
Contains more Fats +137.5%
Contains more Other +219.2%
Contains more Carbs +15.4%
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +190.9%
Contains more Polyunsaturated fat +173.4%
Contains less Saturated Fat -45.3%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +190.9%
Contains more Polyunsaturated fat +173.4%
Contains less Saturated Fat -45.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Couscous Opinion
Net carbs 12.23g 21.82g Couscous
Protein 9.02g 3.79g Lentil
Fats 0.38g 0.16g Lentil
Carbs 20.13g 23.22g Couscous
Calories 116kcal 112kcal Lentil
Sugar 1.8g 0.1g Couscous
Fiber 7.9g 1.4g Lentil
Calcium 19mg 8mg Lentil
Iron 3.33mg 0.38mg Lentil
Magnesium 36mg 8mg Lentil
Phosphorus 180mg 22mg Lentil
Potassium 369mg 58mg Lentil
Sodium 2mg 5mg Lentil
Zinc 1.27mg 0.26mg Lentil
Copper 0.251mg 0.041mg Lentil
Manganese 0.494mg 0.084mg Lentil
Selenium 2.8µg 27.5µg Couscous
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.13mg Couscous
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.063mg Lentil
Vitamin B2 0.073mg 0.027mg Lentil
Vitamin B3 1.06mg 0.983mg Lentil
Vitamin B5 0.638mg 0.371mg Lentil
Vitamin B6 0.178mg 0.051mg Lentil
Folate 181µg 15µg Lentil
Choline 32.7mg 3.3mg Lentil
Vitamin K 1.7µg 0.1µg Lentil
Tryptophan 0.081mg 0.049mg Lentil
Threonine 0.323mg 0.1mg Lentil
Isoleucine 0.39mg 0.147mg Lentil
Leucine 0.654mg 0.259mg Lentil
Lysine 0.63mg 0.073mg Lentil
Methionine 0.077mg 0.059mg Lentil
Phenylalanine 0.445mg 0.184mg Lentil
Valine 0.448mg 0.162mg Lentil
Histidine 0.254mg 0.077mg Lentil
Saturated Fat 0.053g 0.029g Couscous
Monounsaturated Fat 0.064g 0.022g Lentil
Polyunsaturated fat 0.175g 0.064g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Couscous
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
25%
Lentil
7%
Couscous
Minerals Daily Need Coverage Score
46%
Lentil
22%
Couscous

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 - 36)
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 is lower in Sugar?
Couscous
Couscous is lower in Sugar (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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.