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
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Calcium
+137.5%
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Iron
+776.3%
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Magnesium
+350%
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Phosphorus
+718.2%
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Potassium
+536.2%
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less
Sodium
-60%
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Zinc
+388.5%
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Copper
+512.2%
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Manganese
+488.1%
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Selenium
+882.1%
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Calcium
+137.5%
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Iron
+776.3%
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Magnesium
+350%
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Phosphorus
+718.2%
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Potassium
+536.2%
Contains
less
Sodium
-60%
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Zinc
+388.5%
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Copper
+512.2%
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Manganese
+488.1%
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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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+168.3%
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Vitamin B2
+170.4%
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Vitamin B5
+72%
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Vitamin B6
+249%
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Folate
+1106.7%
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Vitamin K
+1600%
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Vitamin E
+18.2%
Equal in Vitamin B3 - 0.983
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+168.3%
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Vitamin B2
+170.4%
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Vitamin B5
+72%
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Vitamin B6
+249%
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Folate
+1106.7%
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Vitamin K
+1600%
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Vitamin E
+18.2%
Equal in Vitamin B3 - 0.983
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+138%
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Fats
+137.5%
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Other
+219.2%
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Carbs
+15.4%
Equal in Water - 72.57
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Protein
+138%
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Fats
+137.5%
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Other
+219.2%
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Carbs
+15.4%
Equal in Water - 72.57
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+190.9%
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Polyunsaturated fat
+173.4%
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Saturated Fat
-45.3%
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Monounsaturated Fat
+190.9%
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Polyunsaturated fat
+173.4%
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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.
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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
| Nutrient | |
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Opinion |
| Net carbs | 12.23g | 21.82g |
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| Protein | 9.02g | 3.79g |
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| Fats | 0.38g | 0.16g |
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| Carbs | 20.13g | 23.22g |
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| Calories | 116kcal | 112kcal |
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| Sugar | 1.8g | 0.1g |
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| Fiber | 7.9g | 1.4g |
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| Calcium | 19mg | 8mg |
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| Iron | 3.33mg | 0.38mg |
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| Magnesium | 36mg | 8mg |
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| Phosphorus | 180mg | 22mg |
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| Potassium | 369mg | 58mg |
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| Sodium | 2mg | 5mg |
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| Zinc | 1.27mg | 0.26mg |
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| Copper | 0.251mg | 0.041mg |
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| Manganese | 0.494mg | 0.084mg |
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| Selenium | 2.8µg | 27.5µg |
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| Vitamin A | 8IU | 0IU |
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| Vitamin E | 0.11mg | 0.13mg |
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| Vitamin C | 1.5mg | 0mg |
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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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| Folate | 181µg | 15µg |
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| Vitamin K | 1.7µg | 0.1µg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
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)