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Cornmeal vs. Couscous — In-Depth Nutrition Comparison

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Differences between Cornmeal and Couscous

  • Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Phosphorus, Vitamin B6, Fiber, and Magnesium, while Couscous has more Selenium.
  • Cornmeal's daily need coverage for Iron is 50% higher.
  • Couscous contains 14 times less Vitamin B2 than Cornmeal. Cornmeal contains 0.382mg of Vitamin B2, while Couscous contains 0.027mg.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Couscous, cooked.

Infographic

Cornmeal 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.
Contains more Iron +1047.4%
Contains more Magnesium +300%
Contains more Phosphorus +350%
Contains more Potassium +144.8%
Contains more Zinc +153.8%
Contains more Copper +85.4%
Contains more Manganese +107.1%
Contains more Calcium +166.7%
Contains less Sodium -28.6%
Contains more Selenium +161.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Iron +1047.4%
Contains more Magnesium +300%
Contains more Phosphorus +350%
Contains more Potassium +144.8%
Contains more Zinc +153.8%
Contains more Copper +85.4%
Contains more Manganese +107.1%
Contains more Calcium +166.7%
Contains less Sodium -28.6%
Contains more Selenium +161.9%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +774.6%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +256.9%
Contains more Folate +1293.3%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 B1 +774.6%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +256.9%
Contains more Folate +1293.3%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +87.6%
Contains more Fats +993.8%
Contains more Carbs +242.2%
Contains more Other +96.2%
Contains more Water +549.1%
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 Protein +87.6%
Contains more Fats +993.8%
Contains more Carbs +242.2%
Contains more Other +96.2%
Contains more Water +549.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1672.7%
Contains more Polyunsaturated fat +1193.8%
Contains less Saturated Fat -86.8%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +1672.7%
Contains more Polyunsaturated fat +1193.8%
Contains less Saturated Fat -86.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Couscous Opinion
Net carbs 75.55g 21.82g Cornmeal
Protein 7.11g 3.79g Cornmeal
Fats 1.75g 0.16g Cornmeal
Carbs 79.45g 23.22g Cornmeal
Calories 370kcal 112kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 0.1g Couscous
Fiber 3.9g 1.4g Cornmeal
Calcium 3mg 8mg Couscous
Iron 4.36mg 0.38mg Cornmeal
Magnesium 32mg 8mg Cornmeal
Phosphorus 99mg 22mg Cornmeal
Potassium 142mg 58mg Cornmeal
Sodium 7mg 5mg Couscous
Zinc 0.66mg 0.26mg Cornmeal
Copper 0.076mg 0.041mg Cornmeal
Manganese 0.174mg 0.084mg Cornmeal
Selenium 10.5µg 27.5µg Couscous
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.13mg Couscous
Vitamin B1 0.551mg 0.063mg Cornmeal
Vitamin B2 0.382mg 0.027mg Cornmeal
Vitamin B3 4.968mg 0.983mg Cornmeal
Vitamin B5 0.24mg 0.371mg Couscous
Vitamin B6 0.182mg 0.051mg Cornmeal
Folate 209µg 15µg Cornmeal
Vitamin K 0µg 0.1µg Couscous
Tryptophan 0.038mg 0.049mg Couscous
Threonine 0.172mg 0.1mg Cornmeal
Isoleucine 0.242mg 0.147mg Cornmeal
Leucine 1.006mg 0.259mg Cornmeal
Lysine 0.105mg 0.073mg Cornmeal
Methionine 0.162mg 0.059mg Cornmeal
Phenylalanine 0.366mg 0.184mg Cornmeal
Valine 0.337mg 0.162mg Cornmeal
Histidine 0.172mg 0.077mg Cornmeal
Saturated Fat 0.22g 0.029g Couscous
Monounsaturated Fat 0.39g 0.022g Cornmeal
Polyunsaturated fat 0.828g 0.064g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46%
Cornmeal
7%
Couscous
Minerals Daily Need Coverage Score
37%
Cornmeal
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 3)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.1)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.