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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
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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
Contains more Iron +1047.4%
Contains more Potassium +144.8%
Contains more Magnesium +300%
Contains more Copper +85.4%
Contains more Zinc +153.8%
Contains more Phosphorus +350%
Contains more Calcium +166.7%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +1047.4%
Contains more Potassium +144.8%
Contains more Magnesium +300%
Contains more Copper +85.4%
Contains more Zinc +153.8%
Contains more Phosphorus +350%
Contains more Calcium +166.7%
Contains less Sodium -28.6%

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
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Cornmeal
7
Couscous
Mineral Summary Score
36
Cornmeal
7
Couscous

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 food.
Protein
43%
Cornmeal
23%
Couscous
Carbohydrates
79%
Cornmeal
23%
Couscous
Fats
8%
Cornmeal
1%
Couscous

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Cornmeal Couscous Opinion
Calories 370 112 Cornmeal
Protein 7.11 3.79 Cornmeal
Fats 1.75 0.16 Cornmeal
Vitamin C 0 0
Carbs 79.45 23.22 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 0.38 Cornmeal
Calcium 3 8 Couscous
Potassium 142 58 Cornmeal
Magnesium 32 8 Cornmeal
Sugar 1.61 0.1 Couscous
Fiber 3.9 1.4 Cornmeal
Copper 0.076 0.041 Cornmeal
Zinc 0.66 0.26 Cornmeal
Starch 73.3 Cornmeal
Phosphorus 99 22 Cornmeal
Sodium 7 5 Couscous
Vitamin A 214 0 Cornmeal
Vitamin E 0.12 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.551 0.063 Cornmeal
Vitamin B2 0.382 0.027 Cornmeal
Vitamin B3 4.968 0.983 Cornmeal
Vitamin B5 0.24 0.371 Couscous
Vitamin B6 0.182 0.051 Cornmeal
Vitamin B12 0 0
Vitamin K 0 0.1 Couscous
Folate 209 15 Cornmeal
Trans Fat 0 Couscous
Saturated Fat 0.22 0.029 Couscous
Monounsaturated Fat 0.39 0.022 Cornmeal
Polyunsaturated fat 0.828 0.064 Cornmeal
Tryptophan 0.038 0.049 Couscous
Threonine 0.172 0.1 Cornmeal
Isoleucine 0.242 0.147 Cornmeal
Leucine 1.006 0.259 Cornmeal
Lysine 0.105 0.073 Cornmeal
Methionine 0.162 0.059 Cornmeal
Phenylalanine 0.366 0.184 Cornmeal
Valine 0.337 0.162 Cornmeal
Histidine 0.172 0.077 Cornmeal
Fructose 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.