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  6. Couscous vs. Tuna salad

Couscous vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between couscous and tuna salad?

  • Couscous is higher in fiber; however, tuna salad is richer in vitamin B12, vitamin B3, selenium, phosphorus, copper, and iron.
  • Tuna salad's daily need coverage for vitamin B12 is 50% more.
  • Couscous has less saturated fat.

We used Couscous, cooked and Fish, tuna salad types in this article.

Infographic

Couscous vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +110%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +206.9%
Contains more IronIron +163.2%
Contains more CopperCopper +253.7%
Contains more ZincZinc +115.4%
Contains more PhosphorusPhosphorus +709.1%
Contains more SeleniumSelenium +49.8%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103.2%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B3Vitamin B3 +581.6%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Couscous Tuna salad DV% diff.
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.983mg 6.7mg 36%
Polyunsaturated fat 0.064g 4.122g 27%
Selenium 27.5µg 41.2µg 25%
Protein 3.79g 16.04g 25%
Phosphorus 22mg 178mg 22%
Sodium 5mg 402mg 17%
Fats 0.16g 9.26g 14%
Copper 0.041mg 0.145mg 12%
Iron 0.38mg 1mg 8%
Monounsaturated fat 0.022g 2.887g 7%
Saturated fat 0.029g 1.544g 7%
Fiber 1.4g 0g 6%
Carbs 23.22g 9.41g 5%
Calories 112kcal 187kcal 4%
Potassium 58mg 178mg 4%
Cholesterol 0mg 13mg 4%
Vitamin B1 0.063mg 0.031mg 3%
Vitamin B2 0.027mg 0.07mg 3%
Magnesium 8mg 19mg 3%
Vitamin A 0µg 24µg 3%
Zinc 0.26mg 0.56mg 3%
Manganese 0.084mg 0.04mg 2%
Vitamin C 0mg 2.2mg 2%
Vitamin B5 0.371mg 0.26mg 2%
Vitamin B6 0.051mg 0.081mg 2%
Folate 15µg 8µg 2%
Calcium 8mg 17mg 1%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Net carbs 21.82g 9.41g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.18mg 0%
Threonine 0.1mg 0.701mg 0%
Isoleucine 0.147mg 0.739mg 0%
Leucine 0.259mg 1.293mg 0%
Lysine 0.073mg 1.457mg 0%
Methionine 0.059mg 0.47mg 0%
Phenylalanine 0.184mg 0.626mg 0%
Valine 0.162mg 0.824mg 0%
Histidine 0.077mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +146.8%
Contains more WaterWater +14.9%
Contains more ProteinProtein +323.2%
Contains more FatsFats +5687.5%
Contains more OtherOther +719.2%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +13022.7%
Contains more Poly. FatPolyunsaturated fat +6340.6%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.