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  6. Couscous vs. Cod

Couscous vs. Cod — In-Depth Nutrition Comparison

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The main differences between couscous and cod

  • Cod is richer than couscous in vitamin B5, vitamin B12, phosphorus, vitamin B6, choline, potassium, selenium, vitamin B3, and vitamin D.
  • Daily need coverage for vitamin B5 for cod is 3053% higher.
  • Cod has a lower glycemic index than couscous.

Food types used in this article are Couscous, cooked and Fish, cod, Atlantic, raw.

Infographic

Couscous vs Cod 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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CopperCopper +46.4%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +460%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +612.1%
Contains more ZincZinc +73.1%
Contains more PhosphorusPhosphorus +822.7%
Contains more SeleniumSelenium +20.4%
~equal in Iron ~0.38mg

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%
Cod
Cod
11
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more FolateFolate +114.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +392.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +109.9%
Contains more Vitamin B5Vitamin B5 +41139.9%
Contains more Vitamin B6Vitamin B6 +380.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1875.8%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Couscous Cod DV% diff.
Vitamin B5 0.371mg 153mg 3053%
Vitamin B12 0µg 0.91µg 38%
Protein 3.79g 17.81g 28%
Phosphorus 22mg 203mg 26%
Vitamin B6 0.051mg 0.245mg 15%
Cholesterol 0mg 43mg 14%
Choline 3.3mg 65.2mg 11%
Potassium 58mg 413mg 10%
Selenium 27.5µg 33.1µg 10%
Carbs 23.22g 0g 8%
Vitamin B3 0.983mg 2.063mg 7%
Magnesium 8mg 32mg 6%
Fiber 1.4g 0g 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B2 0.027mg 0.065mg 3%
Vitamin E 0.13mg 0.64mg 3%
Manganese 0.084mg 0.015mg 3%
Folate 15µg 7µg 2%
Zinc 0.26mg 0.45mg 2%
Sodium 5mg 54mg 2%
Calories 112kcal 82kcal 2%
Polyunsaturated fat 0.064g 0.231g 1%
Vitamin B1 0.063mg 0.076mg 1%
Vitamin A 0µg 12µg 1%
Copper 0.041mg 0.028mg 1%
Calcium 8mg 16mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.16g 0.67g 1%
Net carbs 21.82g 0g N/A
Iron 0.38mg 0.38mg 0%
Sugar 0.1g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.029g 0.131g 0%
Monounsaturated fat 0.022g 0.094g 0%
Tryptophan 0.049mg 0.199mg 0%
Threonine 0.1mg 0.781mg 0%
Isoleucine 0.147mg 0.821mg 0%
Leucine 0.259mg 1.447mg 0%
Lysine 0.073mg 1.635mg 0%
Methionine 0.059mg 0.527mg 0%
Phenylalanine 0.184mg 0.695mg 0%
Valine 0.162mg 0.917mg 0%
Histidine 0.077mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
4
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +369.9%
Contains more FatsFats +318.8%
Contains more WaterWater +11.9%
Contains more OtherOther +15.4%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Mono. FatMonounsaturated fat +327.3%
Contains more Poly. FatPolyunsaturated fat +260.9%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.