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Couscous vs. Chinook salmon — In-Depth Nutrition Comparison

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How are couscous and chinook salmon different?

  • Chinook salmon has more vitamin B12, vitamin B3, phosphorus, selenium, vitamin B6, magnesium, potassium, and vitamin A than couscous.
  • Daily need coverage for vitamin B12 for chinook salmon is 120% higher.
  • Couscous has less saturated fat.
  • Chinook salmon has a lower glycemic index (0) than couscous (65).

Couscous, cooked and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Couscous vs Chinook salmon infographic
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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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +342.1%
Contains more MagnesiumMagnesium +1425%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +770.7%
Contains more IronIron +139.5%
Contains more CopperCopper +29.3%
Contains more ZincZinc +115.4%
Contains more PhosphorusPhosphorus +1586.4%
Contains more SeleniumSelenium +70.2%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +470.4%
Contains more Vitamin B3Vitamin B3 +921.9%
Contains more Vitamin B5Vitamin B5 +133.2%
Contains more Vitamin B6Vitamin B6 +805.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~µg

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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-105.5%
Contains more ProteinProtein +578.6%
Contains more FatsFats +8262.5%
~equal in Water ~65.6g

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +26000%
Contains more Poly. FatPolyunsaturated fat +4059.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Chinook salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Vitamin B3 0.983mg 10.045mg 57%
Phosphorus 22mg 371mg 50%
Protein 3.79g 25.72g 44%
Selenium 27.5µg 46.8µg 35%
Vitamin B6 0.051mg 0.462mg 32%
Cholesterol 0mg 85mg 28%
Magnesium 8mg 122mg 27%
Fats 0.16g 13.38g 20%
Vitamin A 0µg 149µg 17%
Polyunsaturated fat 0.064g 2.662g 17%
Monounsaturated fat 0.022g 5.742g 14%
Saturated fat 0.029g 3.214g 14%
Potassium 58mg 505mg 13%
Vitamin B5 0.371mg 0.865mg 10%
Vitamin B2 0.027mg 0.154mg 10%
Carbs 23.22g 0g 8%
Iron 0.38mg 0.91mg 7%
Calories 112kcal 231kcal 6%
Fiber 1.4g 0g 6%
Vitamin C 0mg 4.1mg 5%
Folate 15µg 35µg 5%
Manganese 0.084mg 0.019mg 3%
Zinc 0.26mg 0.56mg 3%
Sodium 5mg 60mg 2%
Vitamin B1 0.063mg 0.044mg 2%
Calcium 8mg 28mg 2%
Copper 0.041mg 0.053mg 1%
Choline 3.3mg 1%
Vitamin E 0.13mg 1%
Net carbs 21.82g 0g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.288mg 0%
Threonine 0.1mg 1.127mg 0%
Isoleucine 0.147mg 1.185mg 0%
Leucine 0.259mg 2.09mg 0%
Lysine 0.073mg 2.362mg 0%
Methionine 0.059mg 0.761mg 0%
Phenylalanine 0.184mg 1.004mg 0%
Valine 0.162mg 1.325mg 0%
Histidine 0.077mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
65%
Chinook salmon
Minerals Daily Need Coverage Score
22%
Couscous
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.185g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $13.7)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.