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  6. Couscous vs. Salmon raw

Couscous vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between couscous and salmon raw

  • Salmon raw is higher than couscous in vitamin B12, vitamin B6, vitamin B3, vitamin B2, vitamin B5, phosphorus, copper, selenium, and vitamin B1.
  • Salmon raw covers your daily vitamin B12 needs 133% more than couscous.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Couscous, cooked and Fish, salmon, Atlantic, wild, raw.

Infographic

Couscous vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +425%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +744.8%
Contains more IronIron +110.5%
Contains more CopperCopper +509.8%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +809.1%
Contains more SeleniumSelenium +32.7%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +258.7%
Contains more Vitamin B2Vitamin B2 +1307.4%
Contains more Vitamin B3Vitamin B3 +699.6%
Contains more Vitamin B5Vitamin B5 +348.5%
Contains more Vitamin B6Vitamin B6 +1503.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Couscous Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.051mg 0.818mg 59%
Vitamin B3 0.983mg 7.86mg 43%
Protein 3.79g 19.84g 32%
Vitamin B2 0.027mg 0.38mg 27%
Vitamin B5 0.371mg 1.664mg 26%
Phosphorus 22mg 200mg 25%
Copper 0.041mg 0.25mg 23%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.064g 2.539g 17%
Selenium 27.5µg 36.5µg 16%
Vitamin B1 0.063mg 0.226mg 14%
Potassium 58mg 490mg 13%
Fats 0.16g 6.34g 10%
Carbs 23.22g 0g 8%
Fiber 1.4g 0g 6%
Iron 0.38mg 0.8mg 5%
Monounsaturated fat 0.022g 2.103g 5%
Magnesium 8mg 29mg 5%
Saturated fat 0.029g 0.981g 4%
Folate 15µg 25µg 3%
Manganese 0.084mg 0.016mg 3%
Zinc 0.26mg 0.64mg 3%
Calories 112kcal 142kcal 2%
Sodium 5mg 44mg 2%
Vitamin E 0.13mg 1%
Vitamin A 0µg 12µg 1%
Choline 3.3mg 1%
Net carbs 21.82g 0g N/A
Calcium 8mg 12mg 0%
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.222mg 0%
Threonine 0.1mg 0.87mg 0%
Isoleucine 0.147mg 0.914mg 0%
Leucine 0.259mg 1.613mg 0%
Lysine 0.073mg 1.822mg 0%
Methionine 0.059mg 0.587mg 0%
Phenylalanine 0.184mg 0.775mg 0%
Valine 0.162mg 1.022mg 0%
Histidine 0.077mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +423.5%
Contains more FatsFats +3862.5%
Contains more OtherOther +1946.2%
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +9459.1%
Contains more Poly. FatPolyunsaturated fat +3867.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.