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Maize vs Couscous - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.1)
Which food is richer in minerals?
Maize
Maize is relatively richer in minerals
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 11)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.296g)
Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 6.16g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Couscous
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Maize Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Maize
4
Couscous
Mineral Summary Score
13
Maize
5
Couscous

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
6
:
Contains more Iron +36.8%
Contains more Potassium +365.5%
Contains more Magnesium +362.5%
Contains more Copper +31.7%
Contains more Zinc +76.9%
Contains more Phosphorus +304.5%
Contains more Calcium +300%
Contains less Sodium -66.7%
Contains more Iron +36.8%
Contains more Potassium +365.5%
Contains more Magnesium +362.5%
Contains more Copper +31.7%
Contains more Zinc +76.9%
Contains more Phosphorus +304.5%
Contains more Calcium +300%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
8
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B3 +80.1%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +82.4%
Contains more Vitamin K +200%
Contains more Vitamin E +85.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B3 +80.1%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +82.4%
Contains more Vitamin K +200%
Contains more Vitamin E +85.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Maize
23%
Couscous
Carbohydrates
19%
Maize
23%
Couscous
Fats
6%
Maize
1%
Couscous

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Maize Couscous Opinion
Calories 86 112 Couscous
Protein 3.27 3.79 Couscous
Fats 1.35 0.16 Maize
Vitamin C 6.8 0 Maize
Carbs 18.7 23.22 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.38 Maize
Calcium 2 8 Couscous
Potassium 270 58 Maize
Magnesium 37 8 Maize
Sugars 6.26 0.1 Maize
Fiber 2 1.4 Maize
Copper 0.054 0.041 Maize
Zinc 0.46 0.26 Maize
Starch 5.7 Maize
Phosphorus 89 22 Maize
Sodium 15 5 Couscous
Vitamin A 187 0 Maize
Vitamin E 0.07 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.155 0.063 Maize
Vitamin B2 0.055 0.027 Maize
Vitamin B3 1.77 0.983 Maize
Vitamin B5 0.717 0.371 Maize
Vitamin B6 0.093 0.051 Maize
Vitamin B12 0 0
Vitamin K 0.3 0.1 Maize
Folic acid (B9) 0 0
Trans Fat 0 Couscous
Saturated Fat 0.325 0.029 Couscous
Monounsaturated Fat 0.432 0.022 Maize
Polyunsaturated fat 0.487 0.064 Maize
Tryptophan 0.023 0.049 Couscous
Threonine 0.129 0.1 Maize
Isoleucine 0.129 0.147 Couscous
Leucine 0.348 0.259 Maize
Lysine 0.137 0.073 Maize
Methionine 0.067 0.059 Maize
Phenylalanine 0.15 0.184 Couscous
Valine 0.185 0.162 Maize
Histidine 0.089 0.077 Maize
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.