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  6. Couscous vs. Sockeye salmon

Couscous vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between couscous and sockeye salmon

  • Sockeye salmon is higher than couscous in vitamin B12, vitamin D, vitamin B6, vitamin B3, phosphorus, choline, vitamin B5, vitamin B2, and selenium.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than couscous.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Couscous, cooked and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Couscous vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +546.2%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +651.7%
Contains more IronIron +36.8%
Contains more CopperCopper +85.4%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +1286.4%
Contains more SeleniumSelenium +29.1%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +661.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +149.2%
Contains more Vitamin B2Vitamin B2 +811.1%
Contains more Vitamin B3Vitamin B3 +929.8%
Contains more Vitamin B5Vitamin B5 +243.4%
Contains more Vitamin B6Vitamin B6 +1521.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3312.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +598.7%
Contains more FatsFats +3381.3%
Contains more OtherOther +138.5%
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +8372.7%
Contains more Poly. FatPolyunsaturated fat +1973.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Vitamin B6 0.051mg 0.827mg 60%
Vitamin B3 0.983mg 10.123mg 57%
Protein 3.79g 26.48g 45%
Phosphorus 22mg 305mg 40%
Cholesterol 0mg 61mg 20%
Choline 3.3mg 112.6mg 20%
Vitamin B5 0.371mg 1.274mg 18%
Vitamin B2 0.027mg 0.246mg 17%
Selenium 27.5µg 35.5µg 15%
Potassium 58mg 436mg 11%
Fats 0.16g 5.57g 8%
Vitamin B1 0.063mg 0.157mg 8%
Carbs 23.22g 0g 8%
Polyunsaturated fat 0.064g 1.327g 8%
Magnesium 8mg 36mg 7%
Fiber 1.4g 0g 6%
Vitamin A 0µg 58µg 6%
Vitamin E 0.13mg 0.99mg 6%
Monounsaturated fat 0.022g 1.864g 5%
Sodium 5mg 92mg 4%
Copper 0.041mg 0.076mg 4%
Saturated fat 0.029g 0.969g 4%
Manganese 0.084mg 0.013mg 3%
Zinc 0.26mg 0.55mg 3%
Folate 15µg 7µg 2%
Calories 112kcal 156kcal 2%
Iron 0.38mg 0.52mg 2%
Net carbs 21.82g 0g N/A
Calcium 8mg 11mg 0%
Sugar 0.1g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.049mg 0.335mg 0%
Threonine 0.1mg 1.247mg 0%
Isoleucine 0.147mg 1.274mg 0%
Leucine 0.259mg 2.185mg 0%
Lysine 0.073mg 2.574mg 0%
Methionine 0.059mg 0.858mg 0%
Phenylalanine 0.184mg 1.086mg 0%
Valine 0.162mg 1.461mg 0%
Histidine 0.077mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
22%
Couscous
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.94g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $11.7)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.