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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2100%
Contains more Iron +1047.4%
Contains more Magnesium +2375%
Contains more Phosphorus +1900%
Contains more Potassium +1646.6%
Contains more Zinc +1726.9%
Contains more Copper +2392.7%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +2100%
Contains more Iron +1047.4%
Contains more Magnesium +2375%
Contains more Phosphorus +1900%
Contains more Potassium +1646.6%
Contains more Zinc +1726.9%
Contains more Copper +2392.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Couscous Opinion
Net carbs 21.47g 21.82g Couscous
Protein 36.17g 3.79g Lupin Bean
Fats 9.74g 0.16g Lupin Bean
Carbs 40.37g 23.22g Lupin Bean
Calories 371kcal 112kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 0.1g Lupin Bean
Fiber 18.9g 1.4g Lupin Bean
Calcium 176mg 8mg Lupin Bean
Iron 4.36mg 0.38mg Lupin Bean
Magnesium 198mg 8mg Lupin Bean
Phosphorus 440mg 22mg Lupin Bean
Potassium 1013mg 58mg Lupin Bean
Sodium 15mg 5mg Couscous
Zinc 4.75mg 0.26mg Lupin Bean
Copper 1.022mg 0.041mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.063mg Lupin Bean
Vitamin B2 0.22mg 0.027mg Lupin Bean
Vitamin B3 2.19mg 0.983mg Lupin Bean
Vitamin B5 0.75mg 0.371mg Lupin Bean
Vitamin B6 0.357mg 0.051mg Lupin Bean
Folate 355µg 15µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan 0.289mg 0.049mg Lupin Bean
Threonine 1.331mg 0.1mg Lupin Bean
Isoleucine 1.615mg 0.147mg Lupin Bean
Leucine 2.743mg 0.259mg Lupin Bean
Lysine 1.933mg 0.073mg Lupin Bean
Methionine 0.255mg 0.059mg Lupin Bean
Phenylalanine 1.435mg 0.184mg Lupin Bean
Valine 1.51mg 0.162mg Lupin Bean
Histidine 1.03mg 0.077mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 1.156g 0.029g Couscous
Monounsaturated Fat 3.94g 0.022g Lupin Bean
Polyunsaturated fat 2.439g 0.064g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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

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)

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.