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  6. Pacific saury raw vs. Couscous

Pacific saury raw vs. Couscous — In-Depth Nutrition Comparison

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Differences between pacific saury raw and couscous

  • Pacific saury raw has more vitamin B12, phosphorus, vitamin D, choline, vitamin B3, vitamin B5, manganese, and potassium, while couscous has more selenium.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • The amount of cholesterol in couscous is lower.
  • 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 Fish, pike, northern, raw and Couscous, cooked.

Infographic

Pacific saury raw vs Couscous 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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%
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%
Contains less SodiumSodium -87.2%
Contains more SeleniumSelenium +118.3%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%
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 ~0.063mg
~equal in Vitamin K ~0.1µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +408.2%
Contains more FatsFats +331.3%
Contains more OtherOther +334.6%
Contains more CarbsCarbs +∞%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +613.6%
Contains more Poly. FatPolyunsaturated fat +215.6%
Contains less Sat. FatSaturated fat -75.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.