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  6. Couscous vs. Swordfish

Couscous vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between couscous and swordfish

  • The amount of vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, choline, and potassium in swordfish is higher than in couscous.
  • Swordfish covers your daily vitamin D needs 111% more than couscous.
  • Couscous has a higher glycemic index. The glycemic index of couscous is 65, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Couscous, cooked and Fish, swordfish, cooked, dry heat.

Infographic

Couscous vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +546.2%
Contains more MagnesiumMagnesium +337.5%
Contains more PotassiumPotassium +760.3%
Contains more IronIron +18.4%
Contains more CopperCopper +12.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +1281.8%
Contains more SeleniumSelenium +149.1%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1753.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.3%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +841.4%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B6Vitamin B6 +1105.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2248.5%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Couscous Swordfish DV% diff.
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Selenium 27.5µg 68.5µg 75%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.983mg 9.254mg 52%
Vitamin B6 0.051mg 0.615mg 43%
Phosphorus 22mg 304mg 40%
Protein 3.79g 23.45g 39%
Cholesterol 0mg 78mg 26%
Vitamin E 0.13mg 2.41mg 15%
Choline 3.3mg 77.5mg 13%
Potassium 58mg 499mg 13%
Fats 0.16g 7.93g 12%
Saturated fat 0.029g 1.911g 9%
Monounsaturated fat 0.022g 3.544g 9%
Polyunsaturated fat 0.064g 1.368g 9%
Carbs 23.22g 0g 8%
Fiber 1.4g 0g 6%
Magnesium 8mg 35mg 6%
Vitamin A 0µg 43µg 5%
Zinc 0.26mg 0.78mg 5%
Sodium 5mg 97mg 4%
Folate 15µg 2µg 3%
Calories 112kcal 172kcal 3%
Vitamin B2 0.027mg 0.063mg 3%
Manganese 0.084mg 0.013mg 3%
Vitamin B1 0.063mg 0.089mg 2%
Vitamin B5 0.371mg 0.417mg 1%
Copper 0.041mg 0.046mg 1%
Iron 0.38mg 0.45mg 1%
Net carbs 21.82g 0g N/A
Calcium 8mg 6mg 0%
Sugar 0.1g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.049mg 0.265mg 0%
Threonine 0.1mg 1.035mg 0%
Isoleucine 0.147mg 1.088mg 0%
Leucine 0.259mg 1.919mg 0%
Lysine 0.073mg 2.168mg 0%
Methionine 0.059mg 0.699mg 0%
Phenylalanine 0.184mg 0.922mg 0%
Valine 0.162mg 1.216mg 0%
Histidine 0.077mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +518.7%
Contains more FatsFats +4856.3%
Contains more OtherOther +38.5%
~equal in Water ~68.26g

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% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +16009.1%
Contains more Poly. FatPolyunsaturated fat +2037.5%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.