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.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of couscous is 65.

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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains less SodiumSodium -87.2%
Contains more SeleniumSelenium +118.3%
Contains more MagnesiumMagnesium +287.5%
Contains more CalciumCalcium +612.5%
Contains more PotassiumPotassium +346.6%
Contains more IronIron +44.7%
Contains more CopperCopper +24.4%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +134%
Contains more Vitamin B5Vitamin B5 +102.2%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1869.7%
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin K ~0.1µg
~equal in Folate ~15µg

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +408.2%
Contains more FatsFats +331.3%
Contains more OtherOther +334.6%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Mono. FatMonounsaturated fat +613.6%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Couscous Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 3.79g 19.26g 31%
Phosphorus 22mg 220mg 28%
Selenium 27.5µg 12.6µg 27%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Choline 3.3mg 65mg 11%
Carbs 23.22g 0g 8%
Vitamin B3 0.983mg 2.3mg 8%
Vitamin B5 0.371mg 0.75mg 8%
Manganese 0.084mg 0.24mg 7%
Potassium 58mg 259mg 6%
Fiber 1.4g 0g 6%
Calcium 8mg 57mg 5%
Vitamin B6 0.051mg 0.117mg 5%
Magnesium 8mg 31mg 5%
Zinc 0.26mg 0.67mg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B2 0.027mg 0.063mg 3%
Vitamin A 0µg 21µg 2%
Iron 0.38mg 0.55mg 2%
Calories 112kcal 88kcal 1%
Sodium 5mg 39mg 1%
Copper 0.041mg 0.051mg 1%
Fats 0.16g 0.69g 1%
Polyunsaturated fat 0.064g 0.202g 1%
Net carbs 21.82g 0g N/A
Sugar 0.1g 0g N/A
Vitamin E 0.13mg 0.2mg 0%
Vitamin B1 0.063mg 0.058mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 15µg 15µg 0%
Saturated fat 0.029g 0.118g 0%
Monounsaturated fat 0.022g 0.157g 0%
Tryptophan 0.049mg 0.216mg 0%
Threonine 0.1mg 0.844mg 0%
Isoleucine 0.147mg 0.887mg 0%
Leucine 0.259mg 1.565mg 0%
Lysine 0.073mg 1.768mg 0%
Methionine 0.059mg 0.57mg 0%
Phenylalanine 0.184mg 0.752mg 0%
Valine 0.162mg 0.992mg 0%
Histidine 0.077mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
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 is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 34mg)
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.