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  6. Lupin Bean vs. Couscous

Lupin Bean vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between lupin Bean and couscous?

  • Lupin Bean is richer in manganese, copper, phosphorus, folate, magnesium, iron, zinc, vitamin B1, and fiber, while couscous is higher in selenium.
  • Couscous's daily need coverage for selenium is 45% higher.
  • Couscous has 8 times less manganese than lupin Bean. Lupin Bean has 0.676mg of manganese, while couscous has 0.084mg.

We used Lupins, mature seeds, cooked, boiled, without salt and Couscous, cooked types in this comparison.

Infographic

Lupin Bean vs Couscous infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +322.4%
Contains more IronIron +215.8%
Contains more CopperCopper +463.4%
Contains more ZincZinc +430.8%
Contains more PhosphorusPhosphorus +481.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +704.8%
Contains more SeleniumSelenium +957.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +112.7%
Contains more Vitamin B2Vitamin B2 +96.3%
Contains more FolateFolate +293.3%
Contains more Vitamin B3Vitamin B3 +98.6%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B6Vitamin B6 +466.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Couscous DV% diff.
Selenium 2.6µg 27.5µg 45%
Manganese 0.676mg 0.084mg 26%
Protein 15.57g 3.79g 24%
Copper 0.231mg 0.041mg 21%
Phosphorus 128mg 22mg 15%
Magnesium 54mg 8mg 11%
Folate 59µg 15µg 11%
Zinc 1.38mg 0.26mg 10%
Iron 1.2mg 0.38mg 10%
Fiber 2.8g 1.4g 6%
Vitamin B1 0.134mg 0.063mg 6%
Potassium 245mg 58mg 6%
Calcium 51mg 8mg 4%
Carbs 9.88g 23.22g 4%
Polyunsaturated fat 0.73g 0.064g 4%
Fats 2.92g 0.16g 4%
Vitamin B5 0.188mg 0.371mg 4%
Monounsaturated fat 1.18g 0.022g 3%
Vitamin B3 0.495mg 0.983mg 3%
Vitamin B6 0.009mg 0.051mg 3%
Vitamin B2 0.053mg 0.027mg 2%
Saturated fat 0.346g 0.029g 1%
Vitamin E 0.13mg 1%
Vitamin C 1.1mg 0mg 1%
Choline 3.3mg 1%
Calories 119kcal 112kcal 0%
Net carbs 7.08g 21.82g N/A
Sugar 0.1g N/A
Sodium 4mg 5mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.125mg 0.049mg 0%
Threonine 0.573mg 0.1mg 0%
Isoleucine 0.695mg 0.147mg 0%
Leucine 1.181mg 0.259mg 0%
Lysine 0.832mg 0.073mg 0%
Methionine 0.11mg 0.059mg 0%
Phenylalanine 0.618mg 0.184mg 0%
Valine 0.65mg 0.162mg 0%
Histidine 0.443mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +310.8%
Contains more FatsFats +1725%
Contains more OtherOther +111.5%
Contains more CarbsCarbs +135%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +5263.6%
Contains more Poly. FatPolyunsaturated fat +1040.6%
Contains less Sat. FatSaturated fat -91.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.