Couscous vs. Lentil — In-Depth Nutrition Comparison

Compare

How are couscous and lentil different?

Couscous is higher in selenium; however, lentil is richer in folate, iron, fiber, copper, phosphorus, manganese, vitamin B6, zinc, and potassium.
Daily need coverage for selenium for couscous is 45% higher.
Lentil has a lower glycemic index (29) than couscous (65).

Couscous, cooked and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

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.

Couscous

Lentil

Contains more SeleniumSelenium

+882.1%

Contains more MagnesiumMagnesium	+350%
Contains more CalciumCalcium	+137.5%
Contains more PotassiumPotassium	+536.2%
Contains more IronIron	+776.3%
Contains more CopperCopper	+512.2%
Contains more ZincZinc	+388.5%
Contains more PhosphorusPhosphorus	+718.2%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+488.1%

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.

Couscous

Lentil

Contains more Vitamin EVitamin E

+18.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+168.3%
Contains more Vitamin B2Vitamin B2	+170.4%
Contains more Vitamin B5Vitamin B5	+72%
Contains more Vitamin B6Vitamin B6	+249%
Contains more Vitamin KVitamin K	+1600%
Contains more FolateFolate	+1106.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~1.06mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	27.5µg	2.8µg	45%
Folate	15µg	181µg	42%
Iron	0.38mg	3.33mg	37%
Fiber	1.4g	7.9g	26%
Copper	0.041mg	0.251mg	23%
Phosphorus	22mg	180mg	23%
Manganese	0.084mg	0.494mg	18%
Protein	3.79g	9.02g	10%
Vitamin B6	0.051mg	0.178mg	10%
Potassium	58mg	369mg	9%
Zinc	0.26mg	1.27mg	9%
Vitamin B1	0.063mg	0.169mg	9%
Magnesium	8mg	36mg	7%
Vitamin B5	0.371mg	0.638mg	5%
Choline	3.3mg	32.7mg	5%
Vitamin B2	0.027mg	0.073mg	4%
Vitamin C	0mg	1.5mg	2%
Carbs	23.22g	20.13g	1%
Calcium	8mg	19mg	1%
Vitamin K	0.1µg	1.7µg	1%
Polyunsaturated fat	0.064g	0.175g	1%
Calories	112kcal	116kcal	0%
Protein per 100 calories	3.4g	7.8g	N/A
Calories per 10 g protein	296kcal	129kcal	N/A
Weight per 100 calories	89g	86g	N/A
Fats	0.16g	0.38g	0%
Net carbs	21.82g	12.23g	N/A
Sugar	0.1g	1.8g	N/A
Sodium	5mg	2mg	0%
Vitamin E	0.13mg	0.11mg	0%
Vitamin B3	0.983mg	1.06mg	0%
Saturated fat	0.029g	0.053g	0%
Monounsaturated fat	0.022g	0.064g	0%
Tryptophan	0.049mg	0.081mg	0%
Threonine	0.1mg	0.323mg	0%
Isoleucine	0.147mg	0.39mg	0%
Leucine	0.259mg	0.654mg	0%
Lysine	0.073mg	0.63mg	0%
Methionine	0.059mg	0.077mg	0%
Phenylalanine	0.184mg	0.445mg	0%
Valine	0.162mg	0.448mg	0%
Histidine	0.077mg	0.254mg	0%