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  6. Corn vs. Couscous

Corn vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between Corn and Couscous?

  • Corn is higher in Vitamin B5, Phosphorus, Vitamin B6, and Vitamin C, however, Couscous is richer in Selenium.
  • Couscous's daily need coverage for Selenium is 50% more.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Couscous, cooked types in this article.

Infographic

Corn 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.
Corn
Corn
8
:
2
Couscous
Couscous
Contains more Iron +18.4%
Contains more Magnesium +225%
Contains more Phosphorus +250%
Contains more Potassium +275.9%
Contains less Sodium -80%
Contains more Zinc +138.5%
Contains more Copper +19.5%
Contains more Manganese +98.8%
Contains more Calcium +166.7%
Contains more Selenium +13650%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Iron +18.4%
Contains more Magnesium +225%
Contains more Phosphorus +250%
Contains more Potassium +275.9%
Contains less Sodium -80%
Contains more Zinc +138.5%
Contains more Copper +19.5%
Contains more Manganese +98.8%
Contains more Calcium +166.7%
Contains more Selenium +13650%

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.
Corn
Corn
9
:
1
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B3 +71.2%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +172.5%
Contains more Folate +53.3%
Contains more Vitamin K +300%
Contains more Vitamin E +44.4%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B3 +71.2%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +172.5%
Contains more Folate +53.3%
Contains more Vitamin K +300%
Contains more Vitamin E +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
:
2
Couscous
Couscous
Contains more Fats +837.5%
Contains more Other +169.2%
Contains more Protein +11.1%
Contains more Carbs +10.7%
Equal in Water - 72.57
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Couscous
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 Fats +837.5%
Contains more Other +169.2%
Contains more Protein +11.1%
Contains more Carbs +10.7%
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +842.2%
Contains less Saturated Fat -85.3%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +842.2%
Contains less Saturated Fat -85.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Couscous Opinion
Net carbs 18.58g 21.82g Couscous
Protein 3.41g 3.79g Couscous
Fats 1.5g 0.16g Corn
Carbs 20.98g 23.22g Couscous
Calories 96kcal 112kcal Couscous
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 0.1g Couscous
Fiber 2.4g 1.4g Corn
Calcium 3mg 8mg Couscous
Iron 0.45mg 0.38mg Corn
Magnesium 26mg 8mg Corn
Phosphorus 77mg 22mg Corn
Potassium 218mg 58mg Corn
Sodium 1mg 5mg Corn
Zinc 0.62mg 0.26mg Corn
Copper 0.049mg 0.041mg Corn
Manganese 0.167mg 0.084mg Corn
Selenium 0.2µg 27.5µg Couscous
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.13mg Couscous
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.063mg Corn
Vitamin B2 0.057mg 0.027mg Corn
Vitamin B3 1.683mg 0.983mg Corn
Vitamin B5 0.792mg 0.371mg Corn
Vitamin B6 0.139mg 0.051mg Corn
Folate 23µg 15µg Corn
Vitamin K 0.4µg 0.1µg Corn
Tryptophan 0.023mg 0.049mg Couscous
Threonine 0.133mg 0.1mg Corn
Isoleucine 0.133mg 0.147mg Couscous
Leucine 0.358mg 0.259mg Corn
Lysine 0.141mg 0.073mg Corn
Methionine 0.069mg 0.059mg Corn
Phenylalanine 0.155mg 0.184mg Couscous
Valine 0.191mg 0.162mg Corn
Histidine 0.091mg 0.077mg Corn
Saturated Fat 0.197g 0.029g Couscous
Monounsaturated Fat 0.374g 0.022g Corn
Polyunsaturated fat 0.603g 0.064g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Corn
7%
Couscous
Minerals Daily Need Coverage Score
14%
Corn
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.44g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.168g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 13)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.1)
Which food is richer in minerals?
Corn
Corn is relatively richer in minerals
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.