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  6. Couscous vs. Lablab

Couscous vs. Lablab — In-Depth Nutrition Comparison

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What are the differences between couscous and lablab?

  • Couscous is higher in selenium; however, lablab is richer in iron, copper, zinc, magnesium, manganese, vitamin B1, phosphorus, and potassium.
  • Lablab's daily need coverage for iron is 53% more.
  • Lablab contains 10 times less selenium than couscous. Couscous contains 27.5µg of selenium, while lablab contains 2.8µg.
  • Lablab has a lower glycemic index (45) than couscous (65).

We used Couscous, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Couscous vs Lablab 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Lablab
Lablab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +882.1%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +481%
Contains more IronIron +1105.3%
Contains more CopperCopper +731.7%
Contains more ZincZinc +996.2%
Contains more PhosphorusPhosphorus +445.5%
Contains more ManganeseManganese +473.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Lablab
Lablab
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +139.2%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin B6Vitamin B6 +37.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +275%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B2Vitamin B2 +37%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Lablab DV% diff.
Iron 0.38mg 4.58mg 53%
Selenium 27.5µg 2.8µg 45%
Copper 0.041mg 0.341mg 33%
Zinc 0.26mg 2.85mg 24%
Magnesium 8mg 82mg 18%
Manganese 0.084mg 0.482mg 17%
Vitamin B1 0.063mg 0.27mg 17%
Phosphorus 22mg 120mg 14%
Protein 3.79g 8.14g 9%
Potassium 58mg 337mg 8%
Fiber 1.4g 6%
Vitamin B3 0.983mg 0.411mg 4%
Calcium 8mg 40mg 3%
Folate 15µg 4µg 3%
Fats 0.16g 0.58g 1%
Carbs 23.22g 20.69g 1%
Vitamin E 0.13mg 1%
Vitamin B2 0.027mg 0.037mg 1%
Vitamin B5 0.371mg 0.316mg 1%
Vitamin B6 0.051mg 0.037mg 1%
Choline 3.3mg 1%
Polyunsaturated fat 0.064g 0.245g 1%
Calories 112kcal 117kcal 0%
Protein per 100 calories 3.4g 7g N/A
Calories per 10 g protein 296kcal 144kcal N/A
Weight per 100 calories 89g 85g N/A
Net carbs 21.82g 20.69g N/A
Sugar 0.1g N/A
Sodium 5mg 7mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0.099g 0%
Monounsaturated fat 0.022g 0.026g 0%
Tryptophan 0.049mg 0.068mg 0%
Threonine 0.1mg 0.315mg 0%
Isoleucine 0.147mg 0.39mg 0%
Leucine 0.259mg 0.691mg 0%
Lysine 0.073mg 0.556mg 0%
Methionine 0.059mg 0.065mg 0%
Phenylalanine 0.184mg 0.41mg 0%
Valine 0.162mg 0.422mg 0%
Histidine 0.077mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Lablab
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more CarbsCarbs +12.2%
Contains more ProteinProtein +114.8%
Contains more FatsFats +262.5%
Contains more OtherOther +461.5%
~equal in Water ~69.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Lablab
Lablab
2
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +282.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.