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  6. Couscous vs. Pollock

Couscous vs. Pollock — In-Depth Nutrition Comparison

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What are the main differences between couscous and pollock?

  • Pollock has more vitamin B12, phosphorus, selenium, vitamin B6, vitamin B3, magnesium, choline, and vitamin B2 than couscous.
  • Pollock's daily need coverage for vitamin B12 is 153% higher.
  • Couscous is lower in sodium.
  • Couscous has a higher glycemic index (65) than pollock (0).

We used Couscous, cooked and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

Infographic

Couscous vs Pollock 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +366.7%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +641.4%
Contains more IronIron +47.4%
Contains more CopperCopper +46.3%
Contains more ZincZinc +119.2%
Contains more PhosphorusPhosphorus +1113.6%
Contains more SeleniumSelenium +60.4%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more FolateFolate +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +725.9%
Contains more Vitamin B3Vitamin B3 +301.7%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B6Vitamin B6 +545.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2675.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Couscous Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Protein 3.79g 23.48g 39%
Phosphorus 22mg 267mg 35%
Selenium 27.5µg 44.1µg 30%
Cholesterol 0mg 86mg 29%
Vitamin B6 0.051mg 0.329mg 21%
Vitamin B3 0.983mg 3.949mg 19%
Sodium 5mg 419mg 18%
Magnesium 8mg 81mg 17%
Choline 3.3mg 91.6mg 16%
Vitamin B2 0.027mg 0.223mg 15%
Potassium 58mg 430mg 11%
Carbs 23.22g 0g 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Calcium 8mg 72mg 6%
Fiber 1.4g 0g 6%
Zinc 0.26mg 0.57mg 3%
Polyunsaturated fat 0.064g 0.583g 3%
Manganese 0.084mg 0.018mg 3%
Folate 15µg 3µg 3%
Vitamin A 0µg 17µg 2%
Iron 0.38mg 0.56mg 2%
Copper 0.041mg 0.06mg 2%
Fats 0.16g 1.18g 2%
Vitamin E 0.13mg 0.28mg 1%
Vitamin B1 0.063mg 0.054mg 1%
Vitamin B5 0.371mg 0.432mg 1%
Saturated fat 0.029g 0.159g 1%
Calories 112kcal 111kcal 0%
Net carbs 21.82g 0g N/A
Sugar 0.1g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Monounsaturated fat 0.022g 0.134g 0%
Tryptophan 0.049mg 0.263mg 0%
Threonine 0.1mg 1.029mg 0%
Isoleucine 0.147mg 1.082mg 0%
Leucine 0.259mg 1.908mg 0%
Lysine 0.073mg 2.157mg 0%
Methionine 0.059mg 0.696mg 0%
Phenylalanine 0.184mg 0.917mg 0%
Valine 0.162mg 1.21mg 0%
Histidine 0.077mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

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
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +519.5%
Contains more FatsFats +637.5%
Contains more OtherOther +550%
~equal in Water ~73.65g

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
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +509.1%
Contains more Poly. FatPolyunsaturated fat +810.9%

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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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.