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  6. Couscous vs. Rainbow trout

Couscous vs. Rainbow trout — In-Depth Nutrition Comparison

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How are couscous and rainbow trout different?

  • Rainbow trout has more vitamin B12, vitamin D, phosphorus, vitamin B3, vitamin B5, vitamin B6, vitamin E, choline, and potassium than couscous.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Rainbow trout has a lower glycemic index (0) than couscous (65).

Couscous, cooked and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Couscous vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more IronIron +22.6%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +663.6%
Contains more SeleniumSelenium +16.5%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +550%
Contains more CopperCopper +12.2%
Contains more ZincZinc +73.1%
Contains more PhosphorusPhosphorus +927.3%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +466.3%
Contains more Vitamin B5Vitamin B5 +349.3%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1869.7%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Couscous Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Protein 3.79g 19.94g 32%
Vitamin B3 0.983mg 5.567mg 29%
Phosphorus 22mg 226mg 29%
Vitamin B5 0.371mg 1.667mg 26%
Vitamin B6 0.051mg 0.34mg 22%
Cholesterol 0mg 59mg 20%
Vitamin E 0.13mg 2.34mg 15%
Choline 3.3mg 65mg 11%
Polyunsaturated fat 0.064g 1.507g 10%
Fats 0.16g 6.18g 9%
Vitamin A 0µg 84µg 9%
Potassium 58mg 377mg 9%
Carbs 23.22g 0g 8%
Selenium 27.5µg 23.6µg 7%
Fiber 1.4g 0g 6%
Saturated fat 0.029g 1.383g 6%
Vitamin B1 0.063mg 0.12mg 5%
Vitamin B2 0.027mg 0.09mg 5%
Monounsaturated fat 0.022g 1.979g 5%
Magnesium 8mg 25mg 4%
Manganese 0.084mg 0.011mg 3%
Vitamin C 0mg 2.9mg 3%
Zinc 0.26mg 0.45mg 2%
Sodium 5mg 51mg 2%
Calcium 8mg 25mg 2%
Folate 15µg 11µg 1%
Calories 112kcal 141kcal 1%
Copper 0.041mg 0.046mg 1%
Iron 0.38mg 0.31mg 1%
Net carbs 21.82g 0g N/A
Sugar 0.1g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.049mg 0.234mg 0%
Threonine 0.1mg 0.915mg 0%
Isoleucine 0.147mg 0.962mg 0%
Leucine 0.259mg 1.696mg 0%
Lysine 0.073mg 1.916mg 0%
Methionine 0.059mg 0.618mg 0%
Phenylalanine 0.184mg 0.815mg 0%
Valine 0.162mg 1.075mg 0%
Histidine 0.077mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +225%
Contains more ProteinProtein +426.1%
Contains more FatsFats +3762.5%
~equal in Water ~73.8g

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% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +8895.5%
Contains more Poly. FatPolyunsaturated fat +2254.7%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.