Couscous vs. Salmon
Nutrition comparison of Cooked Couscous and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and salmon:
- Both couscous and salmon are high in calories.
- Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, couscous contains more folate.
- Salmon has signficantly less carbohydrates than couscous.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both couscous and salmon are high in calories. Couscous is very similar to couscous for calories - couscous has 112 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, couscous is much lighter in protein, much heavier in carbs and much lighter in fat compared to salmon per calorie. Couscous has a macronutrient ratio of 14:85:2 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Salmon | |
|---|---|---|
| Protein | 14% | 67% |
| Carbohydrates | 85% | ~ |
| Fat | 2% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Couscous has more dietary fiber than salmon - couscous has 1.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Couscous and salmon contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 441% more protein than couscous - couscous has 3.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both couscous and salmon are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and couscous are low in trans fat - salmon has 0.03g of trans fat per 100 grams and couscous does not contain significant amounts.
cholesterol
Couscous has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and couscous does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than couscous - salmon has 35ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than couscous - salmon has 435iu of Vitamin D per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and salmon contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Couscous and salmon contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, couscous contains more folate. Both couscous and salmon contain significant amounts of thiamin.
| Couscous | Salmon | |
|---|---|---|
| Thiamin | 0.063 MG | 0.08 MG |
| Riboflavin | 0.027 MG | 0.105 MG |
| Niacin | 0.983 MG | 7.995 MG |
| Pantothenic acid | 0.371 MG | 1.03 MG |
| Vitamin B6 | 0.051 MG | 0.611 MG |
| Folate | 15 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Couscous and salmon contain similar amounts of calcium - couscous has 8mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Couscous and salmon contain similar amounts of iron - couscous has 0.38mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 531% more potassium than couscous - couscous has 58mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than couscous per 100 grams.
| Couscous | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.003 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, both couscous and salmon contain significant amounts of linoleic acid.
| Couscous | Salmon | |
|---|---|---|
| linoleic acid | 0.06 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.06 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Couscous g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does couscous or salmon contain more calories in 100 grams?Both couscous and salmon are high in calories. Couscous is quite similar to couscous for calories - couscous has 112 calories in 100g and salmon has 127 calories.
Is couscous or salmon better for protein?
Salmon is a fantastic source of protein and it has 440% more protein than couscous - couscous has 3.8g of protein per 100 grams and salmon has 20.5g of protein.
Does couscous or salmon have more carbohydrates?
By weight, salmon has signficantly fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and salmon has no carbs..
Does couscous or salmon contain more potassium?
Salmon is a rich source of potassium and it has 530% more potassium than couscous - couscous has 58mg of potassium in 100 grams and salmon has 366mg of potassium.