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.
Specific food types used in this comparison are Couscous, cooked and Fish, swordfish, cooked, dry heat.
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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.
Contains
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Calcium
+33.3%
Contains
less
Sodium
-94.8%
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Manganese
+546.2%
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Iron
+18.4%
Contains
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Magnesium
+337.5%
Contains
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Phosphorus
+1281.8%
Contains
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Potassium
+760.3%
Contains
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Zinc
+200%
Contains
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Copper
+12.2%
Contains
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Selenium
+149.1%
Contains
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Calcium
+33.3%
Contains
less
Sodium
-94.8%
Contains
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Manganese
+546.2%
Contains
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Iron
+18.4%
Contains
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Magnesium
+337.5%
Contains
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Phosphorus
+1281.8%
Contains
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Potassium
+760.3%
Contains
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Zinc
+200%
Contains
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Copper
+12.2%
Contains
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Selenium
+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.
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Contains
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Folate
+650%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1753.8%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+41.3%
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Vitamin B2
+133.3%
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Vitamin B3
+841.4%
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Vitamin B5
+12.4%
Contains
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Vitamin B6
+1105.9%
Contains
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Vitamin B12
+∞%
Equal in Vitamin K - 0.1
Contains
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Folate
+650%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1753.8%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+41.3%
Contains
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Vitamin B2
+133.3%
Contains
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Vitamin B3
+841.4%
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Vitamin B5
+12.4%
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Vitamin B6
+1105.9%
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Vitamin B12
+∞%
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
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Protein
+518.7%
Contains
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Fats
+4856.3%
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Other
+38.5%
Equal in Water - 68.26
Contains
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Carbs
+∞%
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Protein
+518.7%
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Fats
+4856.3%
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Other
+38.5%
Equal in Water - 68.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-98.5%
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Monounsaturated Fat
+16009.1%
Contains
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Polyunsaturated fat
+2037.5%
Contains
less
Saturated Fat
-98.5%
Contains
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Monounsaturated Fat
+16009.1%
Contains
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Polyunsaturated fat
+2037.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 21.82g | 0g |
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| Protein | 3.79g | 23.45g |
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| Fats | 0.16g | 7.93g |
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| Carbs | 23.22g | 0g |
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| Calories | 112kcal | 172kcal |
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| Sugar | 0.1g | 0g |
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| Fiber | 1.4g | 0g |
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| Calcium | 8mg | 6mg |
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| Iron | 0.38mg | 0.45mg |
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| Magnesium | 8mg | 35mg |
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| Phosphorus | 22mg | 304mg |
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| Potassium | 58mg | 499mg |
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| Sodium | 5mg | 97mg |
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| Zinc | 0.26mg | 0.78mg |
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| Copper | 0.041mg | 0.046mg |
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| Manganese | 0.084mg | 0.013mg |
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| Selenium | 27.5µg | 68.5µg |
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| Vitamin A | 0IU | 129IU |
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| Vitamin A RAE | 0µg | 43µg |
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| Vitamin E | 0.13mg | 2.41mg |
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| Vitamin D | 0IU | 666IU |
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| Vitamin D | 0µg | 16.6µg |
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| Vitamin B1 | 0.063mg | 0.089mg |
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| Vitamin B2 | 0.027mg | 0.063mg |
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| Vitamin B3 | 0.983mg | 9.254mg |
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| Vitamin B5 | 0.371mg | 0.417mg |
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| Vitamin B6 | 0.051mg | 0.615mg |
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| Folate | 15µg | 2µg |
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| Vitamin B12 | 0µg | 1.62µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.049mg | 0.265mg |
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| Threonine | 0.1mg | 1.035mg |
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| Isoleucine | 0.147mg | 1.088mg |
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| Leucine | 0.259mg | 1.919mg |
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| Lysine | 0.073mg | 2.168mg |
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| Methionine | 0.059mg | 0.699mg |
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| Phenylalanine | 0.184mg | 0.922mg |
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| Valine | 0.162mg | 1.216mg |
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| Histidine | 0.077mg | 0.695mg |
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| Cholesterol | 0mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 0.029g | 1.911g |
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| Omega-3 - DHA | 0g | 0.772g |
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| Omega-3 - EPA | 0g | 0.127g |
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| Omega-3 - DPA | 0g | 0.168g |
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| Monounsaturated Fat | 0.022g | 3.544g |
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| Polyunsaturated fat | 0.064g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
95%
Minerals Daily Need Coverage Score
22%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 65)
Which food is cheaper?
Swordfish is cheaper (difference - $1.3)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Couscous contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Couscous is lower in Saturated Fat (difference - 1.882g)