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Couscous vs Lupins: Difference & Similarities

This article explains the key similarities and differences between couscous and lupins, foods from the grains and legumes food groups. Read on to learn more about the couscous vs lupins comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 13, 2023.

Although couscous and lupins belong to different food groups, while couscous belong is a grain, and lupins belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares couscous and lupins, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how couscous and lupins compare specifically.

Couscous

Couscous (Couscous) is a type of pasta made from small, round granules of semolina, which is the coarsely ground endosperm of durum wheat.

It is a good source of carbohydrates and small amounts of protein, fiber, vitamins, and minerals like iron and B vitamins, depending on the ingredients used in the dish’s preparation.

Couscous is a staple food in North Africa and the Middle East and is traditionally served as a side dish or as a base for stews and salads. It is also gluten-free and easy to digest.

Couscous can be enjoyed in various ways. It can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. It can also be paired with vegetables and lean protein sources such as legumes and in moderate portions.

Couscous is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin) and some Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Lupins

Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Couscous vs Lupins Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing couscous vs lupins.

This comparison will start by comparing the caloric value of couscous and lupins and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

CouscousLupins
Energy376 kcal371 kcal
Carbs77.4 g40.4 g
Sugar0 g2.03 g
Fiber5 g18.9 g
Protein12.8 g36.2 g
Fat0.64 g9.74 g
Saturated Fat0.117 g1.16 g

Couscous vs Lupins Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing lupins vs couscous for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 376 calories per 100 grams of couscous.

However, both couscous and lupins can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Couscous vs Lupins Protein

Legumes and most legume products, including couscous and lupins, are important sources of plant-based protein.

Lupins offer around 65% more protein than couscous.

Lupins have 36.2 grams of protein per 100 grams, while couscous has 12.8 grams of protein per 100 grams.

Couscous vs Lupins Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in couscous and lupins.

The total amount of carbohydrates is around 48% higher in couscous than in lupins. It have 77.4 grams per 100 grams, compared to 40.4 grams in lupins.

There’s less sugar in couscous than in lupins, 100% precisely.

One handful of couscous (28 grams) contains 0 grams of sugar, while the same amount of lupins contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in couscous and lupins.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5.3 grams of fiber per portion, lupins are a better source of fiber than couscous which offer 1.4 grams per portion.

Couscous vs Lupins Fats

Like most other grains and legumes, with the exception of lupins and peanuts, couscous and lupins are low in fat.

Fats in couscous and lupins are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in couscous and lupins:

  • Couscous: 0.6 grams per 100 grams
  • Lupins: 9.7 per 100 grams

Speaking of saturated fats, couscous is 92% lower in saturated fats.

Couscous and lupins contain 0.1 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Couscous vs Lupins Vitamins Content

This section will discuss the vitamin content of couscous and lupins.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Couscous has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lupins have a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Couscous and lupins contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins couscous and lupins contain side by side, so you can easily compare them.

CouscousLupins
Vitamin A00
Vitamin C04.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.163 mg0.64 mg
Vitamin B2 (Riboflavin)0.078 mg0.22 mg
Vitamin B3 (Niacin)3.49 mg2.19 mg
Vitamin B5 (Pantothenic acid)1.24 mg0.75 mg
Vitamin B6 (Pyroxidine)0.11 mg0.357 mg
Vitamin B9 (Folate)20 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.49 mg
Vitamin K05 µg

Couscous vs Lupins Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the couscous and lupins comparison focuses on their mineral content.

Couscous is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than lupins.

Couscous and lupins contain the same amount of fluoride.

Check out the table below to learn how couscous and lupins compare when it comes to mineral content.

CouscousLupins
Calcium24 mg176 mg
Copper0.247 mg1.02 mg
Fluoride00
Iron1.08 mg4.36 mg
Magnesium44 mg198 mg
Manganese0.78 mg2.38 mg
Phosphorus170 mg440 mg
Potassium166 mg1010 mg
Selenium2.8 µg8.2 µg
Sodium10 mg15 mg
Zinc0.83 mg4.75 mg

The Final Word

Couscous and lupins are highly nutritious and a great addition to a plant-based diet.

Both couscous and lupins are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

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