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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
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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Couscous Opinion
Calories 116kcal 112kcal Lentil
Protein 9.02g 3.79g Lentil
Fats 0.38g 0.16g Lentil
Vitamin C 1.5mg 0mg Lentil
Net carbs 12.23g 21.82g Couscous
Carbs 20.13g 23.22g Couscous
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.33mg 0.38mg Lentil
Calcium 19mg 8mg Lentil
Potassium 369mg 58mg Lentil
Magnesium 36mg 8mg Lentil
Sugar 1.8g 0.1g Couscous
Fiber 7.9g 1.4g Lentil
Copper 0.251mg 0.041mg Lentil
Zinc 1.27mg 0.26mg Lentil
Starch g g
Phosphorus 180mg 22mg Lentil
Sodium 2mg 5mg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.13mg Couscous
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.1µg Lentil
Folate 181µg 15µg Lentil
Trans Fat 0g g Couscous
Saturated Fat 0.053g 0.029g Couscous
Monounsaturated Fat 0.064g 0.022g Lentil
Polyunsaturated fat 0.175g 0.064g 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
Fructose g g

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
54%
Lentil
23%
Couscous
Carbohydrates
20%
Lentil
23%
Couscous
Fats
2%
Lentil
1%
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

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