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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
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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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
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
9
:
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 Folate +1106.7%
Contains more Vitamin E +18.2%
Equal in Vitamin B3 - 0.983
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
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 Folate +1106.7%
Contains more Vitamin E +18.2%
Equal in Vitamin B3 - 0.983

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
26
Lentil
7
Couscous
Mineral Summary Score
48
Lentil
7
Couscous

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

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

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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 - 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 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)

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 Couscous
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
Folate 181 15 Lentil
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.