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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +137.5% |
| Contains more PotassiumPotassium | +536.2% |
| Contains more IronIron | +776.3% |
| Contains more CopperCopper | +512.2% |
| Contains more ZincZinc | +388.5% |
| Contains more PhosphorusPhosphorus | +718.2% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +488.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +168.3% |
| Contains more Vitamin B2Vitamin B2 | +170.4% |
| Contains more Vitamin B5Vitamin B5 | +72% |
| Contains more Vitamin B6Vitamin B6 | +249% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more FolateFolate | +1106.7% |
| Contains more CholineCholine | +890.9% |
| Contains more Vitamin EVitamin E | +18.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +138% |
| Contains more FatsFats | +137.5% |
| Contains more OtherOther | +219.2% |
| Contains more CarbsCarbs | +15.4% |
~equal in
Water
~72.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +190.9% |
| Contains more Poly. FatPolyunsaturated fat | +173.4% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 116kcal | 112kcal |
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| Protein | 9.02g | 3.79g |
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| Fats | 0.38g | 0.16g |
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| Vitamin C | 1.5mg | 0mg |
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| Net carbs | 12.23g | 21.82g |
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| Carbs | 20.13g | 23.22g |
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| Magnesium | 36mg | 8mg |
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| Calcium | 19mg | 8mg |
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| Potassium | 369mg | 58mg |
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| Iron | 3.33mg | 0.38mg |
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| Sugar | 1.8g | 0.1g |
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| Fiber | 7.9g | 1.4g |
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| Copper | 0.251mg | 0.041mg |
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| Zinc | 1.27mg | 0.26mg |
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| Phosphorus | 180mg | 22mg |
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| Sodium | 2mg | 5mg |
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| Vitamin A | 8IU | 0IU |
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| Vitamin E | 0.11mg | 0.13mg |
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| Manganese | 0.494mg | 0.084mg |
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| Selenium | 2.8µg | 27.5µg |
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| Vitamin B1 | 0.169mg | 0.063mg |
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| Vitamin B2 | 0.073mg | 0.027mg |
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| Vitamin B3 | 1.06mg | 0.983mg |
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| Vitamin B5 | 0.638mg | 0.371mg |
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| Vitamin B6 | 0.178mg | 0.051mg |
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| Vitamin K | 1.7µg | 0.1µg |
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| Folate | 181µg | 15µg |
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| Choline | 32.7mg | 3.3mg |
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| Saturated Fat | 0.053g | 0.029g |
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| Monounsaturated Fat | 0.064g | 0.022g |
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| Polyunsaturated fat | 0.175g | 0.064g |
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| Tryptophan | 0.081mg | 0.049mg |
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| Threonine | 0.323mg | 0.1mg |
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| Isoleucine | 0.39mg | 0.147mg |
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| Leucine | 0.654mg | 0.259mg |
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| Lysine | 0.63mg | 0.073mg |
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| Methionine | 0.077mg | 0.059mg |
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| Phenylalanine | 0.445mg | 0.184mg |
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| Valine | 0.448mg | 0.162mg |
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| Histidine | 0.254mg | 0.077mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
46%
22%
Comparison summary
Which food contains less Sodium?
Lentil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 36)
Which food is cheaper?
Lentil is cheaper (difference - $0.2)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Couscous is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)