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Lupin Bean vs Couscous - In-Depth Nutrition Comparison

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A recap on differences between Lupin Bean and Couscous

  • Lupin Bean is higher in Copper, Manganese, Folate, Fiber, Phosphorus, Iron, Vitamin B1, Magnesium, and Zinc, yet Couscous is higher in Selenium.
  • Lupin Bean covers your daily Copper needs 109% more than Couscous.
  • Lupin Bean contains 28 times more Manganese than Couscous. While Lupin Bean contains 2.382mg of Manganese, Couscous contains only 0.084mg.

Food varieties used in this article are Lupins, mature seeds, raw and Couscous, cooked.

Infographic

Lupin Bean 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 +1047.4%
Contains more Calcium +2100%
Contains more Potassium +1646.6%
Contains more Magnesium +2375%
Contains more Copper +2392.7%
Contains more Zinc +1726.9%
Contains more Phosphorus +1900%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +1047.4%
Contains more Calcium +2100%
Contains more Potassium +1646.6%
Contains more Magnesium +2375%
Contains more Copper +2392.7%
Contains more Zinc +1726.9%
Contains more Phosphorus +1900%
Contains less Sodium -66.7%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +915.9%
Contains more Vitamin B2 +714.8%
Contains more Vitamin B3 +122.8%
Contains more Vitamin B5 +102.2%
Contains more Vitamin B6 +600%
Contains more Folate +2266.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
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 B1 +915.9%
Contains more Vitamin B2 +714.8%
Contains more Vitamin B3 +122.8%
Contains more Vitamin B5 +102.2%
Contains more Vitamin B6 +600%
Contains more Folate +2266.7%

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
55
Lupin Bean
7
Couscous
Mineral Summary Score
138
Lupin Bean
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
217%
Lupin Bean
23%
Couscous
Carbohydrates
40%
Lupin Bean
23%
Couscous
Fats
45%
Lupin Bean
1%
Couscous

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.
Lupin Bean Couscous
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean 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 is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.127g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Lupin Bean Couscous Opinion
Calories 371 112 Lupin Bean
Protein 36.17 3.79 Lupin Bean
Fats 9.74 0.16 Lupin Bean
Vitamin C 4.8 0 Lupin Bean
Carbs 40.37 23.22 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 0.38 Lupin Bean
Calcium 176 8 Lupin Bean
Potassium 1013 58 Lupin Bean
Magnesium 198 8 Lupin Bean
Sugar 0.1 Lupin Bean
Fiber 18.9 1.4 Lupin Bean
Copper 1.022 0.041 Lupin Bean
Zinc 4.75 0.26 Lupin Bean
Starch
Phosphorus 440 22 Lupin Bean
Sodium 15 5 Couscous
Vitamin A 0 0
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.64 0.063 Lupin Bean
Vitamin B2 0.22 0.027 Lupin Bean
Vitamin B3 2.19 0.983 Lupin Bean
Vitamin B5 0.75 0.371 Lupin Bean
Vitamin B6 0.357 0.051 Lupin Bean
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 355 15 Lupin Bean
Trans Fat 0 Couscous
Saturated Fat 1.156 0.029 Couscous
Monounsaturated Fat 3.94 0.022 Lupin Bean
Polyunsaturated fat 2.439 0.064 Lupin Bean
Tryptophan 0.289 0.049 Lupin Bean
Threonine 1.331 0.1 Lupin Bean
Isoleucine 1.615 0.147 Lupin Bean
Leucine 2.743 0.259 Lupin Bean
Lysine 1.933 0.073 Lupin Bean
Methionine 0.255 0.059 Lupin Bean
Phenylalanine 1.435 0.184 Lupin Bean
Valine 1.51 0.162 Lupin Bean
Histidine 1.03 0.077 Lupin Bean
Fructose

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.