Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Lupin Bean
  5. Compare
  6. Lupin Bean vs. Couscous

Lupin Bean vs. Couscous — In-Depth Nutrition Comparison

Compare

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% 0.42% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Couscous Opinion
Calories 119kcal 112kcal Lupin Bean
Protein 15.57g 3.79g Lupin Bean
Fats 2.92g 0.16g Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Net carbs 7.08g 21.82g Couscous
Carbs 9.88g 23.22g Couscous
Magnesium 54mg 8mg Lupin Bean
Calcium 51mg 8mg Lupin Bean
Potassium 245mg 58mg Lupin Bean
Iron 1.2mg 0.38mg Lupin Bean
Sugar 0.1g Lupin Bean
Fiber 2.8g 1.4g Lupin Bean
Copper 0.231mg 0.041mg Lupin Bean
Zinc 1.38mg 0.26mg Lupin Bean
Phosphorus 128mg 22mg Lupin Bean
Sodium 4mg 5mg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.13mg Couscous
Manganese 0.676mg 0.084mg Lupin Bean
Selenium 2.6µg 27.5µg Couscous
Vitamin B1 0.134mg 0.063mg Lupin Bean
Vitamin B2 0.053mg 0.027mg Lupin Bean
Vitamin B3 0.495mg 0.983mg Couscous
Vitamin B5 0.188mg 0.371mg Couscous
Vitamin B6 0.009mg 0.051mg Couscous
Vitamin K 0.1µg Couscous
Folate 59µg 15µg Lupin Bean
Choline 3.3mg Couscous
Saturated Fat 0.346g 0.029g Couscous
Monounsaturated Fat 1.18g 0.022g Lupin Bean
Polyunsaturated fat 0.73g 0.064g Lupin Bean
Tryptophan 0.125mg 0.049mg Lupin Bean
Threonine 0.573mg 0.1mg Lupin Bean
Isoleucine 0.695mg 0.147mg Lupin Bean
Leucine 1.181mg 0.259mg Lupin Bean
Lysine 0.832mg 0.073mg Lupin Bean
Methionine 0.11mg 0.059mg Lupin Bean
Phenylalanine 0.618mg 0.184mg Lupin Bean
Valine 0.65mg 0.162mg Lupin Bean
Histidine 0.443mg 0.077mg Lupin Bean

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

People also compare

Lupin Bean
Lupin Bean vs Adzuki bean
Adzuki bean
Lupin Bean
Lupin Bean vs Pea raw
Pea raw
Lupin Bean
Lupin Bean vs Black turtle bean
Black turtle bean
Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oat
Oat

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
9%
Lupin Bean
7%
Couscous
Minerals Daily Need Coverage Score
39%
Lupin Bean
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 1mg)
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 lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.317g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.