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  6. Fish sandwich vs. Couscous

Fish sandwich vs. Couscous — In-Depth Nutrition Comparison

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The main differences between fish sandwiches and couscous

  • Fish sandwiches are richer in vitamin B12, iron, phosphorus, vitamin B1, vitamin K, and vitamin B2, yet couscous is richer in selenium.
  • Daily need coverage for vitamin B12 for fish sandwiches is 28% higher.

Food types used in this article are Fast foods, fish sandwich, with tartar sauce and Couscous, cooked.

Infographic

Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 +212.5%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +255.2%
Contains more IronIron +294.7%
Contains more CopperCopper +82.9%
Contains more ZincZinc +88.5%
Contains more PhosphorusPhosphorus +427.3%
Contains more ManganeseManganese +214.3%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +52.8%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 +323.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +418.5%
Contains more Vitamin B3Vitamin B3 +118.7%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13500%
Contains more FolateFolate +206.7%
Contains more CholineCholine +775.8%
~equal in Vitamin B5 ~0.371mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +171.5%
Contains more FatsFats +7681.3%
Contains more CarbsCarbs +14.9%
Contains more OtherOther +719.2%
Contains more WaterWater +49.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +11695.5%
Contains more Poly. FatPolyunsaturated fat +9676.6%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sandwich Couscous DV% diff.
Polyunsaturated fat 6.257g 0.064g 41%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 5mg 26%
Fats 12.45g 0.16g 19%
Selenium 18µg 27.5µg 17%
Iron 1.5mg 0.38mg 14%
Protein 10.29g 3.79g 13%
Phosphorus 116mg 22mg 13%
Cholesterol 35mg 0mg 12%
Vitamin B1 0.21mg 0.063mg 12%
Vitamin K 13.6µg 0.1µg 11%
Vitamin B2 0.14mg 0.027mg 9%
Saturated fat 1.949g 0.029g 9%
Manganese 0.264mg 0.084mg 8%
Folate 46µg 15µg 8%
Vitamin B3 2.15mg 0.983mg 7%
Calories 257kcal 112kcal 7%
Monounsaturated fat 2.595g 0.022g 6%
Choline 28.9mg 3.3mg 5%
Potassium 206mg 58mg 4%
Magnesium 25mg 8mg 4%
Copper 0.075mg 0.041mg 4%
Vitamin E 0.55mg 0.13mg 3%
Calcium 37mg 8mg 3%
Zinc 0.49mg 0.26mg 2%
Fiber 1g 1.4g 2%
Fructose 1.47g 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B6 0.07mg 0.051mg 1%
Vitamin A 6µg 0µg 1%
Vitamin D 9IU 0IU 1%
Carbs 26.69g 23.22g 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 25.69g 21.82g N/A
Sugar 3.53g 0.1g N/A
Vitamin B5 0.37mg 0.371mg 0%
Trans fat 0.08g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich Couscous
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
27%
Fish sandwich
7%
Couscous
Minerals Daily Need Coverage Score
40%
Fish sandwich
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 9)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $1.3)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.43g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 597mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 1.92g)

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.