Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Couscous
  5. Compare
  6. Couscous vs. Pacific saury raw

Couscous vs. Pacific saury raw — In-Depth Nutrition Comparison

Compare

Differences between Couscous and Pacific saury raw

  • Couscous has more Selenium, while Pacific saury raw has more Vitamin B12, Phosphorus, Vitamin D, Choline, Vitamin B3, Vitamin B5, Manganese, and Potassium.
  • Pacific saury raw's daily need coverage for Vitamin B12 is 83% higher.
  • Pacific saury raw contains 2 times less Selenium than Couscous. Couscous contains 27.5µg of Selenium, while Pacific saury raw contains 12.6µg.

The food types used in this comparison are Couscous, cooked and Fish, pike, northern, raw.

Infographic

Couscous vs Pacific saury 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.
Couscous
Couscous
2
:
8
Pacific saury raw
Pacific saury raw
Contains less Sodium -87.2%
Contains more Selenium +118.3%
Contains more Calcium +612.5%
Contains more Iron +44.7%
Contains more Magnesium +287.5%
Contains more Phosphorus +900%
Contains more Potassium +346.6%
Contains more Zinc +157.7%
Contains more Copper +24.4%
Contains more Manganese +185.7%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains less Sodium -87.2%
Contains more Selenium +118.3%
Contains more Calcium +612.5%
Contains more Iron +44.7%
Contains more Magnesium +287.5%
Contains more Phosphorus +900%
Contains more Potassium +346.6%
Contains more Zinc +157.7%
Contains more Copper +24.4%
Contains more Manganese +185.7%

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.
Couscous
Couscous
1
:
9
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +∞%
Contains more Vitamin E +53.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +134%
Contains more Vitamin B5 +102.2%
Contains more Vitamin B6 +129.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.058
Equal in Folate - 15
Equal in Vitamin K - 0.1
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +53.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +134%
Contains more Vitamin B5 +102.2%
Contains more Vitamin B6 +129.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.058
Equal in Folate - 15
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Protein +408.2%
Contains more Fats +331.3%
Contains more Other +334.6%
Equal in Water - 78.92
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Protein +408.2%
Contains more Fats +331.3%
Contains more Other +334.6%
Equal in Water - 78.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +613.6%
Contains more Polyunsaturated fat +215.6%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +613.6%
Contains more Polyunsaturated fat +215.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Pacific saury raw Opinion
Net carbs 21.82g 0g Couscous
Protein 3.79g 19.26g Pacific saury raw
Fats 0.16g 0.69g Pacific saury raw
Carbs 23.22g 0g Couscous
Calories 112kcal 88kcal Couscous
Sugar 0.1g 0g Pacific saury raw
Fiber 1.4g 0g Couscous
Calcium 8mg 57mg Pacific saury raw
Iron 0.38mg 0.55mg Pacific saury raw
Magnesium 8mg 31mg Pacific saury raw
Phosphorus 22mg 220mg Pacific saury raw
Potassium 58mg 259mg Pacific saury raw
Sodium 5mg 39mg Couscous
Zinc 0.26mg 0.67mg Pacific saury raw
Copper 0.041mg 0.051mg Pacific saury raw
Manganese 0.084mg 0.24mg Pacific saury raw
Selenium 27.5µg 12.6µg Couscous
Vitamin A 0IU 70IU Pacific saury raw
Vitamin A RAE 0µg 21µg Pacific saury raw
Vitamin E 0.13mg 0.2mg Pacific saury raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.063mg 0.058mg Couscous
Vitamin B2 0.027mg 0.063mg Pacific saury raw
Vitamin B3 0.983mg 2.3mg Pacific saury raw
Vitamin B5 0.371mg 0.75mg Pacific saury raw
Vitamin B6 0.051mg 0.117mg Pacific saury raw
Folate 15µg 15µg
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 0.1µg 0.1µg
Tryptophan 0.049mg 0.216mg Pacific saury raw
Threonine 0.1mg 0.844mg Pacific saury raw
Isoleucine 0.147mg 0.887mg Pacific saury raw
Leucine 0.259mg 1.565mg Pacific saury raw
Lysine 0.073mg 1.768mg Pacific saury raw
Methionine 0.059mg 0.57mg Pacific saury raw
Phenylalanine 0.184mg 0.752mg Pacific saury raw
Valine 0.162mg 0.992mg Pacific saury raw
Histidine 0.077mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Couscous
Saturated Fat 0.029g 0.118g Couscous
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.022g 0.157g Pacific saury raw
Polyunsaturated fat 0.064g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
22%
Couscous
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 65)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.089g)

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.