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  6. Sockeye salmon vs. Couscous

Sockeye salmon vs. Couscous — In-Depth Nutrition Comparison

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A recap on the differences between sockeye salmon and couscous

  • Sockeye salmon is higher than couscous in vitamin B12, vitamin D, vitamin B6, vitamin B3, phosphorus, choline, vitamin B5, vitamin B2, and selenium.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than couscous.
  • The amount of cholesterol in couscous is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Couscous, cooked.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +350%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +651.7%
Contains more IronIron +36.8%
Contains more CopperCopper +85.4%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +1286.4%
Contains more SeleniumSelenium +29.1%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +546.2%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +661.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +149.2%
Contains more Vitamin B2Vitamin B2 +811.1%
Contains more Vitamin B3Vitamin B3 +929.8%
Contains more Vitamin B5Vitamin B5 +243.4%
Contains more Vitamin B6Vitamin B6 +1521.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3312.1%
Contains more FolateFolate +114.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Couscous DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Vitamin B6 0.827mg 0.051mg 60%
Vitamin B3 10.123mg 0.983mg 57%
Protein 26.48g 3.79g 45%
Phosphorus 305mg 22mg 40%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 3.3mg 20%
Vitamin B5 1.274mg 0.371mg 18%
Vitamin B2 0.246mg 0.027mg 17%
Selenium 35.5µg 27.5µg 15%
Potassium 436mg 58mg 11%
Fats 5.57g 0.16g 8%
Vitamin B1 0.157mg 0.063mg 8%
Carbs 0g 23.22g 8%
Polyunsaturated fat 1.327g 0.064g 8%
Magnesium 36mg 8mg 7%
Fiber 0g 1.4g 6%
Vitamin A 58µg 0µg 6%
Vitamin E 0.99mg 0.13mg 6%
Monounsaturated fat 1.864g 0.022g 5%
Sodium 92mg 5mg 4%
Copper 0.076mg 0.041mg 4%
Saturated fat 0.969g 0.029g 4%
Manganese 0.013mg 0.084mg 3%
Zinc 0.55mg 0.26mg 3%
Folate 7µg 15µg 2%
Calories 156kcal 112kcal 2%
Iron 0.52mg 0.38mg 2%
Net carbs 0g 21.82g N/A
Calcium 11mg 8mg 0%
Sugar 0g 0.1g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.049mg 0%
Threonine 1.247mg 0.1mg 0%
Isoleucine 1.274mg 0.147mg 0%
Leucine 2.185mg 0.259mg 0%
Lysine 2.574mg 0.073mg 0%
Methionine 0.858mg 0.059mg 0%
Phenylalanine 1.086mg 0.184mg 0%
Valine 1.461mg 0.162mg 0%
Histidine 0.711mg 0.077mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +598.7%
Contains more FatsFats +3381.3%
Contains more OtherOther +138.5%
Contains more CarbsCarbs +∞%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +8372.7%
Contains more Poly. FatPolyunsaturated fat +1973.4%
Contains less Sat. FatSaturated fat -97%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.